WODs

a) warm up 9min
emom 9min
1. sumo squat stretch/ hand walk / samson stretch
2. medball squats / - presses / - thrusters
3. row

b) conditioning 36min
on every 12:00 x 3 rounds
800/650m row
40 wall balls 20/14lbs
20 medball box step ups 60/50cm
10 burpees over rower

score: slowest round

aerobic power & muscular endurance

Weekly Overview

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

b) warm up 4min
amrap 4min
20 single unders
10 staright leg sit ups
10 good mornings

c) deadlifts 15min
4-5 sets
5 deadlifts @75-77%

hypertrophy & strength

d) conditioning 15min
for time
4 rounds
20 toes to bar
75 double unders
40-30-20-10
alternating db snatches 22,5/15kg

aerobic power & muscular endurance

a) warm up 6min
line drills

b) push press 15min
4-5 sets
5 push press @75-77%

hypertrophy & strength

c) conditioning 15min
amrap 3:00 x 5 rounds
200m plate run 20/15kg
8 ring dips
max burpees on plate

score: total burpees

aerobic power

d) arms 4min
amrap 4min for quality
plate gun walk

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
20sec deep squat hold
10 ring rows
*remaining time bike/ski

c) front squats 15min
4-5 sets
5 front squats @75-77%

hypertrophy & strength

d) conditioning 15min
amrap 15min
12 pull ups
12 double db reverse lunges 2x22,5/15kg
12/10cal bike/ski

aerobic power & muscular endurance

Weekly Overview

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

b) warm up 4min
amrap 4min
2-4-6…
hang high pulls
elbow rotations
push presses

c) clean & jerk 10min
on every 1:00 x 10 sets
1 hang power clean + 1 push jerk

explosive power

d) conditioning 16min
9 rounds
9 hang power cleans
9 shoulder to overheads
9 v-ups

barbell: 40/30kg

muscular endurance

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. ring rows
4. 90/90 hip rotation

c) conditioning 35min
emom 35min (7 rounds)
1. 12-15 bench dips
2. 10-15cal row
3. 8-10 feet elevated ring rows
4. 12-16 goblet cossack squats
5. rest