WODs

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

b) warm up 4min
amrap 4min
2-4-6-8....
burpees
hang high pulls
elbow rotations

c) power cleans 12min
on every 2:00 x 6 sets
2 squat jumps
2 power cleans
(build in weight)

explosive power

d) conditioning 15min
for time
25 burpees over the bar
25 power cleans
25 burpees over the bar
25 power cleans
25 burpees over the bar

barbell: 60/40kg

lactate threshold & aerobic power

Weekly Overview

a) warm up 6min
40 on / 20 off x6
1. calf stretch / crab stretch
2. ski / bike
3. plank push ups / squat jumps

b) conditioning 24min
on every 3:00 x 8 rounds
15/12cal bike/ski
9 box jumps 60/50cm
6 strict ring dips

score: slowest round

aerobic power

c) shoulder stability 8min
30sec on / 20sec off
1. rotating plank
2. prone press
3. handstand hold

Weekly Overview

a) mobility 4min
1:00 each
inverted hamstring stretch
lat stretch
90/90 hip rotation
lying hip cross over

b) warm up 4min
amrap 4min
10 ring rows
20sec plank hold
10 good mornings

c) deadlifts 15min
4-5 sets
5 deadlifts @77-80%

hypertrophy & strength

d) conditioning 15min
amrap 4min x 3 rounds
10 deadlifts 90/65kg
15 pull ups
20 sit ups

1min rest between amraps
*pick up where you left off

lactate threshold & muscular endurance

a) mobility 3min
1:00 each
calf stretch
sumo squat stretch
thoracic rotations

b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
20sec deep squat hold
10 push ups to down dog
*remaining time double under

c) front squats 15min
4-5 sets
5 front squats @77-80%

hypertrophy & strength

d) conditioning 17min
for time
7 rounds
10 double db front squats
10 db push ups
40 double unders

dumbbells: 2x22,5/15kg

muscular endurance & aerobic capacity

Weekly Overview

a) mobility 3min
1:00 each
hand walk
instep rotations
scorpions

b) warm up 6min
30sec on / 15sec off x2 rounds
1. side plank
2. row
3. ring rows
4. db deadlifts / db push press

c) conditioning 35min
emom 35min (7 rounds)
1. 20/20sec copenhagen plank hold
2. 10-15cal row
3. 8-10 strict pull ups
4. 10/10 single arm db hang clean & jerks
5. rest

Weekly Overview

Sunday Endurance for Open Gym
on the 4:00 x 6 sets:
30/24cal bike
cal row in remaining time

sets 1-2: rpe 5
sets 3-4: rpe 6
sets 5-6: rpe 7

score: total row cal
aerobic power [lactate threshold]

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

b) warm up 5min
amrap 5min
10 push ups to down dog
10 straight leg sit ups
*partner is biking

c) conditioning 30min
in teams of 2
for time
3 rounds
8 wall walks
20/18/16cal bike
into
3 rounds
50 sit ups
20/18/16cal bike
into
3 rounds
8 wall walks
50 sit ups

Weekly Overview