WODs

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

b) warm up 5min
amrap 5min
10 hang high pulls
10 elbow rotations
30sec plank hold
*partner is rowing

c) conditioning 30min
in teams of 2
for time
5 rounds
45/40/35 cal row
20 hang power cleans 60/40kg
40 sit ups

Weekly Overview

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

b) warm up 4min
amrap 4min
10 air squats
30sec plank hold
10 ring rows

c) squats 12min
on the 2:30 x 5 sets:
3 front squats + 6 back squats
@ 65% of 1rm back squat
absolute strength

d) conditioning 12min
for time
10 rounds
10-9-8-7-6-5-4-3-2-1 front squats 60/40kg
5 strict pull-ups*

*rx+ option: strict chest to bar pull ups
lactate threshold & muscular endurance

e) triceps 4min
30sec on/ 1min off x 3 sets
barbell overhead triceps extension

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 prone snow angels
10 double db deadlifts
*remaining time bike/ski

c) conditioning 34min
16:00 amrap:
8 toes to bar
16 double db hang power snatch
20/16cal ski/bike

-rest 2:00 -

16:00 amrap:
4 toes to bar
8 double db hang power snatch
10/8cal bike/ski

dumbbells: 2x15/10kg
score: sum total of rounds + reps
aerobic power [lactate threshold]

Weekly Overview

a) mobility 4min
1:00 each
hand walk
90/90 hip rotation
calf stretch
instep rotation

b) warm up 4min
amrap 4min
10 cossack squats
10 burpees
10/8cal row

c) deadlift 12min
on the 2:30 x 5 sets:
3 sumo deadlifts + 6 conventional deadlifts
@65% of 1rm deadlift
absolute strength

d) conditioning 15min
for time
25 box jumps 60/50cm
25 deadlifts 80/60kg*
25 burpees over bar
50/40 cal row
25 burpees over bar
25 deadlifts
25 box jumps

*rx+ option: 100/70kg
aerobic power [vo2 max]

Skill Class 18:00
deadlift

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
10 double db deadlifts
5/5 single db hang snatches
*remaining time bike/ski

c) conditioning 28min
4 x 4:00 amrap
12/10cal ski/bike
10 db reverse lunges*
5 devil press
rest 4:00 between amraps

*pick up where you left off
*rx+ option: db front rack lunges
dumbbells: 2x22,5/15kg
score: rounds + reps

aerobic power [vo2 max]

d) core 4min
tabata (20sec on / 10sec off) x8 rounds
side plank

Weekly Overview

a) mobility 4min
lat stretch
hand walk
thoracic rotation
scorpions

b) warm up 4min
amrap
10 prone snow angels
10 push ups
10 kb deadlifts

c) bench press 12min
on the 2:30 x 5 sets
3 close-grip bench press + 6 bench press
@ 65% of 1rm bench press
absolute strength

d) conditioning 12min
12:00 amrap
12 push ups *
24 kettlebell swings 32/24kg
36 sit-ups
*rx+ option: 8 handstand push ups
score: rounds + reps
muscular endurance & lactate threshold

e) stability 4min
30sec on/ 30sec off
wall facing handstand hold

Skill Class 18:00
head stand / hand stand / hand stand push ups

Weekly Overview