WODs

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

b) warm up 4min
amrap 4min
10 reverse lunges
30sec plank hold
10 push ups

c) squats 12min
on the 3:00 x 4 sets:
4 front squats + 8 back squats
@57% of 1rm back squat
absolute strength

d) conditioning 15min
for time
5 rounds
12 double db push press
20 alternating db hang snatches
dumbbells: 22,5/15kg

muscular endurance

Skill Class 18:00
front squat

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. ring rows
2. bike/ski
3. straight leg sit ups
4. squat jumps

c) conditioning 35min
emom 35min (7 rounds)
1. 10-16 gorilla rows
2. 10-15cal bike/ski
3. 6-10 strict toes to bar
4. 15-20 box jumps
5. rest

Sunday Endurance for Open Gym
choose: run, bike, row, or ski

[wave 1]
2:00 at rpe 5, 1:00 easy
1:30 at rpe 6, 1:00 easy
1:00 at rpe 7, 1:00 easy
0:30 at rpe 8
5:00 easy between waves

[wave 2]
2:00 at rpe 6, 1:00 easy
1:30 at rpe 7, 1:00 easy
1:00 at rpe 8, 1:00 easy
0:30 at rpe 9

aerobic power [lactate threshold]

Weekly Overview

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