WODs

a) mobility 3min
1:00 each
hand walk
instep rotations
lying hip cross over

b) warm up 5min
30sec on / 15sec off x 6 rounds
1. row
2. plank hold
3. ring rows

c) conditioning 32min
on every 2:00 x 16 rounds
for max reps
1. cal row
2. lanes kb front rack carry 2x 24/16kg
3. strict chin ups
4. rest

aerobic capacity & muscular endurance

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 clean grip deadlifts
10 elbow rotations
*remaining time bike/ski

c) hang power clean 10min
find a heavy set of 3
hang power cleans

explosive power

d) conditioning 17min
amrap 1:30 x 6 rounds
6 power cleans 60/40kg
9 push ups
12/10cal bike/ski
- 1:30 rest between amraps -
*pick up where you left off

repeatable power output

Weekly Overview

a) warm up 6min
line drills

b) lunges 15min
4 supersets
6 back rack reverse lunges @rpe 7-8
12-15 partial goblet squats

hypertrophy & strength

c) conditioning 15min
for time
3 rounds
50 wall balls
100 double under

aerobic power & lactate threshold

Weekly Overview

a) mobility 4min
1:00 each
scorpions
hand walk
lat stretch
calf stretch

b) warm up 4min
amrap 4min
10 scap. pull ups
30 sec. plank hold
10 ring rows

c) pull ups 15min
4 super sets:
6 pull ups @rpe 7-8
12-15 banded lat pull downs

hypertrophy & strength

d) conditioning 17min
amrap 17min
3-6-9…
burpee pull ups
100m run
20 sit ups

aerobic power & muscular endurance

Skill Class 18:00
kipping pull up

Weekly Overview

a) mobility 3min
1:00 each
sumo squat stretch
instep rotations
lat stretch

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. plank hold
4. air squats

c) conditioning 35min
emom 35min (7 rounds)
1. 30-50sec handstand hold
2. 10-15cal row
3. 8-10 feet elevated ring rows
4. 12-20 goblet squats
5. rest

Sunday Endurance for Open Gym
2 sets:

3:00 echo bike at rpe 4
3:00 echo bike at rpe 5
3:00 echo bike at rpe 6
3:00 echo bike at rpe 7
- rest 2:00 between sets

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
amrap 5min
10 push ups to down dog
10 db deadlifts
*partner is skiing

c) conditioning 30min
in teams of 2
for time
200 db hang clean & jerk 25/17,5kg
100 burpees over the db
*partition however

on every 3:00 (starting at 00:00) 20/18/16cal ski

aerobic capacity

Weekly Overview