WODs

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. ring rows
4. burpees

c) conditioning 35min
emom 35min (7 rounds)
1. 30-50sec wall sit
2. 10-15cal bike/ski
3. 8-12 ring rows
4. 8-12 double db burpee deadlifts
5. rest

Sunday Endurance for Open Gym
6 rounds for max cals
30sec bike
30sec rest
2:00 rest
6 rounds for max cals
20sec bike
40sec rest

Weekly Overview

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

b) warm up 5min
10 prone snow angels
10 db deadlifts
*partner is rowing

c) conditioning 34min
in teams of 2
for time
1000/950/900m row
100 fat rope single unders
20 wall walks
120 db hang clean & jerks 22,5/15kg
20 wall walks
100 fat rope single unders
1000/950/900m row

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 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