WODs

a) mobility 3min
1:00 each
seated pike stretch
instep rotation
lat stretch

b) warm up 6min
40 on / 20 off x6
1. row
2. scap. pull ups
3. straight leg sit ups

c) conditioning 18min
on every 6:00
each for time
1. 1000/900m row
2. 60 toes to bar
3. 400m farmers carry 2x24/16kg
score: sum of all times

aerobic power & muscular endurance

d) upper back + core 12min
on every 1:30 x 8 sets
1. 12-16 kb gorilla rows
2. 12-16 kb pull through

(core-) strength

Weekly Overview

a) mobility 3min
1:00 each
lat stretch
thoracic rotation
samson stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 clean grip deadlifts
10 elbow rotations
20sec catch hold (power position)
*remaining time bike/ski

c) power cleans 10min
on every 1:00 x 10 sets
1 power clean
(build in weight)
explosive power

d) conditioning 12min
for time
6 rounds
12/9 cal ski/bike
6 power cleans 70/50kg

aerobic power [vo2 max]

e) shoulder + triceps 6min
30sec on/ 30sec off
1. max strict press
2. max overhead triceps extension

Weekly Overview

a) mobility 3min
1:00 each
hand walk
calf stretch
instep rotation

b) warm up 6min
1:00 on/ 00:30 off x 4 rounds
1. 7 burpees + remaining time row
2. 7 squat jumps + remaining time bike

c) conditioning 35min
amrap 35min

30 dball box step ups 20/15kg
40/32cal bike/row
40 box jumps 60/50cm
40/32cal row/bike
30 burpees to target

aerobic capacity

Weekly Overview

a) mobility 4min
1:00 each
hand walk
samson stretch
thoracic rotation
scorpions

b) warm up 4min
amrap 4min
30sec plank hold
10 db deadlifts
10 push ups to down dog

c) push press 15min
6 sets of 3 reps push press
(77-85%)
explosive power

d) conditioning 15min
for time
3 rounds
50 sit-ups
30-20-10 single-arm devil press 22,5/15kg

muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
instep rotation
lat stretch
sumo squat stretch
scorpions

b) warm up 4min
amrap 4min
10 prone snow angels
15sec deep squat hold
10 ring rows

c) strict pull up 12min
build to a heavy set of 3

absolute strength

d) conditioning 20min
buy in: 800m run
into
amrap
5 pull ups
10 push ups
15 air squats

"Murph" -prep

Skill Class 18:00
pull up

Weekly Overview

a) mobility 3min
1:00 each
hand walk
samson Stretch
lat stretch

b) warm up 6min
30sec on / 15sec off x2 rounds
1. shoulder taps
2. bike/ski
3. ring rows
4. reverse lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 4-6 wall walks
2. 10-15cal bike/ski
3. 6-10 strict pull ups
4. 10-16 goblet reverse lunges
5. rest

Sunday Endurance for Open Gym
4 rounds
1km run
1km row

aerobic capacity

Weekly Overview