WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
10 elbow rotations
30sec plank hold
*remaining time bike/ski

c) front squat 14min
3 sets
3 front squats at 77-82%

absolute strength

d) conditioning 10min
10:00 amrap
8 db reverse lunges
10/8 cal ski/bike
8 db reverse lunges
10/8cal bike/ski

dumbbells: 2x 15/10kg

aerobic power [vo2 max]

e) triceps 5min
as many sets as possible
10 single db overhead triceps extension
10 diamond push ups

Weekly Overview

a) mobility 4min
1:00 each
lat stretch
thoracic rotation
handwalk
scorpions

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 ring rows
10 push ups to down dog

c) push press 14min
3 sets
5 push press at 77-82%

explosive power

d) conditioning 15min
for time
20 strict pull ups
30 toes to bar
15 wall walks
30 toes to bar
20 strict pull ups

muscular endurance

Skill Class 18:00
toes to bar

Weekly Overview

a) mobility 3min
1:00 each
hand walk
lat stretch
scorpions

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. bike/ski
3. scap. push ups
4. ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. 30-40sec (weighted) wall sit
2. 10-15cal bike/ski
3. 10-15 db push ups
4. 12-18 kb gorilla rows
5. rest

Sunday Endurance for Open Gym
5 sets
3:00 bike [rpe 6-7]
rest 1:30 between sets
aerobic power [lactate threshold]

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

b) warm up 5min
amrap 5min
10 db deadlifts
10 burpees
*partner is rowing

c) conditioning 30min
in teams of 2
30min amrap
60/54/48 cal row
30 synchro db snatches 22,5/15kg
18 burpee pull-ups

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 elbow rotations
20 single unders
*remaining time bike/ski

c) back squats 15min
3 sets
5 back squat at 83%

1 drop set
max reps at 50%

absolute strength

d) conditioning 14min
4 rounds for time
60 double unders
8 front squats 60/40kg
12/10 cal ski/bike

aerobic power [vo2 max]

Weekly Overview

a) mobility 3min
1:00 each
lat stretch
scorpions
hand walk

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

c) conditioning 30min
30:00 amrap
max cal row

every 3:00 [starting at 0:00]:
5 strict pull-ups
10 push-ups
15 sit-ups

score: total cal
aerobic power [lactate threshold]

Weekly Overview