WODs

a) mobility 4min
1:00 each
lat stretch
seated pike stretch
instep rotation
scorpions

b) warm up 4min
amrap 4min
20sec hollow hold
10 reverse lunges
10 push ups to down dog

c) bench press 14min
build to a heavy 5-rep bench press

absolute strength

d) conditioning 16min
amrap
on the 1:00 x 16
min 1: db reverse lunges
min 2: db push press
min 3: pull ups
min 4: v-ups

dumbbells: 2x15/10kg
score: total reps
muscular endurance

Skill Class 18:00
pull up

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. air squats
2. bike/ski
3. hollow hold
4. burpees

c) conditioning 35min
emom 35min (7 rounds)
1. 30-40sec wall sit
2. 10-15cal bike/ski
3. 6-10 feet elevated ring rows
4. 8-12 double db burpee deadlifts
5. rest

Sunday Endurance for Open Gym

5 rounds
3:00 row
3:00 bike

round 1: rpe 2
round 2: rpe 3
round 3: rpe 4
round 4: rpe 5
round 5: rpe 6

aerobic power [lactate threshold]

Weekly Overview

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