WODs

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

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

b) warm up 5min
amrap 5min
10 squat jumps
10 kb deadlifts
*partner is holding plank position

c) conditioning 30min
for time
in teams of 2
2 rounds
80 kb swing 24/16
40 burpee box jumps 60/50cm
60 kb box step ups
40 burpee box jumps

aerobic power & muscular endurance

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

b) warm up 4min
amrap 4min
10 prone snow angels
10 straight leg sit ups
10 air squats

c) strict press 15min
4 super sets:
6 strict press @ rpe 7-8
12-15 db lateral raises

hypertrophy & strength

d) conditioning 12min
for time
18-15-12-9-6-3
thruster 35/25kg
toes to bar

aerobic power & muscular endurance

e) shoulder health 4min
for quality
80 banded pull aparts

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. row
2. plank hold
3. ring rows

c) conditioning 32min
on every 2:00 x 16 rounds
for max reps
1. cal row
2. lanes kb front rack carry 2x 24/16kg
3. strict chin ups
4. rest

aerobic capacity & muscular endurance

Weekly Overview