WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 front squats
10 strict presses
*remaining time bike/ski

c) thruster 8min
on every 1:00 x 8 sets
6 thrusters
(max sustainable weight)

strength endurance

d) conditioning 17min
for time
4 rounds
20/16cal bike/ski
20 toes to bar
20 burpees to target

muscular endurance & aerobic power

Weekly Overview

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

b) warm up 4min
amrap 4min
10 good mornings
10 box step ups
10/8cal row

c) romanian deadlift 15min
3-4 sets
10 romanian deadlifts @rpe 7-8

strength & hypertrophy

d) conditioning 16min
amrap 16min
16 dball box step ups 60/50cm
32/26cal row
16 dball over shoulder 20/15kg

aerobic power

Weekly Overview

a) mobility 4min
1:00 each
calf stretch
lat stretch
scorpions
thoracic rotations

b) warm up 4min
amrap 4min
10 scap. push ups
100m run
10 ring rows

c) conditioning 32min
on every 4:00 x 8 rounds
10 double db bench presses 2x22,5/15kg
200m run
7 strict pull ups
200m run

score: slowest round

strength & aerobic capacity

Weekly Overview

a) mobility 3min
1:00 each
lat stretch
sumo squat stretch
instep rotations

b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
10 scap. push ups
30sec plank hold
*remaining time row

c) lunges 15min
3-4 sets
10 back rack reverse lunges @rpe 7-8

strength & hypertrophy

d) conditioning 15min
for max reps/cals
4 rounds
1:00 medball sit ups 20/14lbs
1:00 wall balls 20/14lbs
1:00 row
1:00 rest

score: total reps/cals

muscular endurance & aerobic power

Weekly Overview

a) mobility 4min
1:00 each
calf stretch
lat stretch
thoracic rotations
samson stretch

b) warm up 4min
amrap 4min
10 prone snow angels
10 snatch grip deadlifts
20 single unders

c) muscle snatch 10min
find a heavy set of
1 muscle snatch
@rpe 8

explosive power

d) conditioning 11min
for time
10 rounds
3 power snatches 50/35kg
30 double unders

rx+: 60/40kg

anaerobic power

e) accessory 6min
for quality
emom 6min
1. max. snatch grip bent over row
2. max. ring dip support hold

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. step ups
2. row
3. scap. push usp
4. ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. 12-16 db box step ups (50cm)
2. 12-15cal row
3. 4-8 ring dips
4. 12-16 kb gorilla rows
5. rest

Weekly Overview

Sunday Endurance for Open Gym
10 sets
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub-60 RPMs"