WODs

a) mobility 3min
1:00 each
samson stretch
lying hip cross over
lat stretch

b) warm up 5min
amrap 5min
10 db deadlifts
10 ring rows
*partner is biking

c) conditioning 35min
in teams of 2
for time
5 rounds
48/42/36cal bike
36 db snatches 25/17,5kg
24 strict pull-ups

Weekly Overview

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

b) warm up 4min
amrap 4min
10 air squats
10/8cal row
10 push press

c) back squats 14min
3 sets
5 back squats at 85%

1 drop set
max reps at 50%

absolute strength

d) conditioning 12min
for time
15 thrusters
25/20 cal row

12 thrusters
25/20 cal row

9 thrusters
25/20 cal row

barbell: 50/35kg

aerobic power [vo2 max]

e) core & back 5min
amrap 5min
2-4-6-8…
barbell roll outs
4-8-12-16…
barbell bent over row

Weekly Overview

a) warm up 6min
line drills

b) conditioning 23min
for time
5 rounds
20-40-60-80-100 double under
2-4-6-8-10 wall walks
100m farmers carry 2x24/16kg

muscular endurance

c) core + adductors 8min
emom 8min
1. 30-40sec chinese plank hold
2. 20/20sec copenhagen plank

Weekly Overview

a) mobility 4min
1:00 each
lat stretch
thoracic rotation
handwalk
lying hip cross over

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 good mornings
10 push ups to down dog

c) deadlifts 15min
3 sets
5 deadlifts at 85%

1 drop set
max reps at 50%

absolute strength

d) conditioning 16min
for time
30 toes to bar
30 db hang power cleans
30 burpee to target

20 toes to bar
20 db hang power cleans
20 burpee to target

10 toes to bar
10 db hang power cleans
10 burpee to target

dumbbells: 2x22,5/15kg

aerobic power [lactate threshold]

Skill Class 18:00
toes to bar

Weekly Overview

a) mobility 4min
1:00 each
lat stretch
samson stretch
sumo squat stretch
calf stretch

b) warm up 4min
amrap 4min
100m run
10 medball thrusters
10 rope rows

c) conditioning 32min
on every 4:00 x 8 rounds
5 L-sit rope pull ups
20 wall balls 20/14lbs
200m run

score: slowest round
aerobic power [vo2 max]

Weekly Overview

a) mobility 3min
1:00 each
calf stretch
lat stretch on box
scorpions

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

c) bench press 15min
3 sets
5 bench press at 85%

1 drop set
max reps at 50%

absolute strength

d) conditioning 14min
amrap 14min
8 handstand push-ups
16/12cal bike/ski
24 box jumps 60/50cm

score: rounds + reps
aerobic power [vo2 max]

Skill Class 18:00
handstand push up

Weekly Overview