WODs

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

b) warm up 4min
amrap 4min
10 reverse lunges
10 kb deadlifts
20 single unders

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

hypertrophy & strength

d) conditioning 17min
amrap 3:30 x 4 rounds
15 kb swings 24/16kg
20 sit-ups
30 double under
-1:00 rest between rounds-
aerobic power & vo2max

Weekly Overview

Open Gym
10:00-13:00 Uhr

Weekly Overview

a) mobility 4min
samson stretch
hand walk
instep rotations
lying hip cross over

b) warm up 4min
amrap 4min
2-4-6-8....
clean grip deadlifts
elbow rotations
burpees

c) power clean complex 14min
find a heavy set of
3 deadlifts
+
2 power cleans
explosive power

d) conditioning 14min
for time
6 rounds
6 power cleans
9 deadlifts 70/50kg
12 burpees over the bar

aerobic power & muscular endurance
Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 push ups
20sec hollow hold
*remaining time bike/ski

c) strict press 15min
4 super sets:
8 strict press @ rpe 6-7
12-15 db lateral raises

hypertrophy & strength

d) conditioning 16min
amrap 16min
16 toes to bar
16 push press 50/35kg

every 2:00 [starting at 0:00]:
12/10cal bike/ski

score: rounds + reps
aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 4min
amrap 4min
10 air squats
10/8cal row
10 ring rows

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

hypertrophy & strength

d) conditioning 15min
on every 3:00 x 5 rounds
12 double db hang squat cleans 2x22,5/15kg
15/12cal row

score: slowest round

aerobic power & vo2max

Skill Class 18:00
hang squat clean

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. box step ups
2. bike/ski
3. hollow hold
4. kb deadlifts

c) conditioning 35min
emom 35min (7 rounds)
1. 14-20 db box step ups
2. 50 double under / 75 single under
3. 6-10 strict toes to bar
4. 14-20 kb swings
5. rest

Sunday Endurance for Open Gym
5-10 rounds:
2:00 row
2:00 bike
2:00 run or ski

rpe 3-5 for all

aerobic endurance

Weekly Overview