WODs

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

b) warm up 4min
amrap 4min
150/125m row
10 push ups to down dog
10 prone snow angels

c) strict press 15min
4 super sets
4 strict press @ rpe 8-9
12-15 db lateral raises

hypertrophy & strength

d) conditioning 14min
for time
8 wall walks
200/175m row
6 wall walks
400/350m row
4 wall walks
600/500m row
2 wall walks
800/675m row

aerobic capacity& muscular endurance

Weekly Overview

a) mobility 3min
1:00 each
samson stretch
90/90 hip rotation
lying hip cross over

b) warm up 5min
on every 2:30 x 2 rounds
10 cossack squats
10 good mornings
10 burpees
*remaining time bike/ski

c) sumo deadlift 12min
on the 1:00 x 12 sets
2 sumo deadlifts
(build in weight)
strength

d) conditioning 9min
on every 1:30 x 6 rounds
18 alternating db hang snatches 22,5/15kg
max cal bike/ski

score: total cals

glycolytic power

e) core 6min
on every 00:45 x 8 sets
8 single arm plank rows
(alternate arms each set)

Weekly Overview

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

b) warm up 5min
30sec on / 15sec off x 6 rounds
1. reverse lunges
2. hollow hold
3. plank push ups

c) lunges 14min
4 supersets
4 back rack reverse lunges @rpe 8-9
12-15 partial goblet squats

hypertrophy & strength

d) conditioning 17min
amrap 1:00 x 12 rounds
1. ring dips
2. double db box step ups 2x22,5/15kg + 50cm
3. v- ups
-00:30 rest between stations-

muscular endurance

Weekly Overview

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

b) warm up 4min
amrap 4min
10/8cal row
20 single under
10 ring rows

c) pull ups 15min
4 super sets
4 pull ups @rpe 8-9
12-15 banded lat pull downs

hypertrophy & strength

d) conditioning 16min
for time
21-15-9-15-21
pull ups
cal row (women's cal: 18-12-6-12-18)
*60 double under after each round

rx+ option: chest to bar pull ups

aerobic power & muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
scorpions
lying hip cross over
lat stretch
hand walk

b) warm up 4min
amrap 4min
10 clean grip deadlifts
10 elbow rotation
10 prone snow angels

c) clean & jerk 12min
find a heavy complex of
2 power cleans
1 push jerk

explosive power

d) conditioning 13min
amrap 6min
6 push jerk 60/40kg
12 push ups
1min rest
amrap 6min
6 power cleans 60/40kg
12 air squats

score: total rounds + reps
glycolytic power & muscular endurance

Skill Class 18:00
hang power clean & push jerk

Weekly Overview

a) mobility 3min
1:00 each
hand walk
instep rotations
scorpions

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. straight leg sit ups
4. scap. push ups

c) conditioning 35min
emom 35min (7 rounds)
1. 30-45sec (weighted) wall sit
2. 10-15cal row
3. 7-10 strict toes to bar
4. 8-15 bench dips
5. rest

Sunday Endurance for Open Gym
5 rounds for distance:
1:40 row, bike, ski, or run
:20 rest

2:00 rest

4 rounds for distance:
1:40 row, bike, ski, or run
:20 rest

Weekly Overview