WODs

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"

a) mobility 3min
1:00 each
thoracic rotation
handwalk
scorpion

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

c) conditioning 29min
in teams of 2
amrap 1:30 x 12 rounds
12/11/10 cal bike
max toes to bar / push presses 40/30kg

1min rest between amraps

anaerobic capacity & muscular endurance

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 air squats
10 prone snow angels
10 ring rows
*remaining time row

c) back squat 15min
find a heavy set of 2
back squats

strength

d) benchmark conditioning 10min
"Jackie"
for time
1000m row
50 thrusters 20/15kg
30 pull ups

compare to 07.03.2024

e) accessory 4min
tabata (20sec on / 10sec off x 8 rounds)

1. back rack jumping lunges
2. barbell curls

Weekly Overview

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 deadlifts
10 elbow rotations
10 squat jumps
*remaining time bike/ski

c) power clean 12min
find a heavy set of 4
touch and go power cleans

explosive power

d) conditioning 15min
amrap 3min x 4 rounds
30/24cal bike/ski
max power cleans

1min rest between amraps

score: total moved load (reps x load)

anaerobic capacity

Weekly Overview

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

b) warm up 4min
amrap 4min
10 scap. push ups
30sec plank hold
20 single unders

c) bench press 15min
find a heavy set of 2
bench presses

strength

d) conditioning 17min
for time
10 rounds
30 double unders
15 sit ups
5 ring dips

aerobic power & skill capacity

Weekly Overview