WODs

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

a) mobility 3min
1:00 each
samson stretch
thoracic rotattion
lat stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 clean grip deadlifts
10 elbow rotations
*remaining time bike/ski

c) hang power clean 10min
find a heavy set of 3
hang power cleans

explosive power

d) conditioning 17min
amrap 1:30 x 6 rounds
6 power cleans 60/40kg
9 push ups
12/10cal bike/ski
- 1:30 rest between amraps -
*pick up where you left off

repeatable power output

Weekly Overview

a) warm up 6min
line drills

b) lunges 15min
4 supersets
6 back rack reverse lunges @rpe 7-8
12-15 partial goblet squats

hypertrophy & strength

c) conditioning 15min
for time
3 rounds
50 wall balls
100 double under

aerobic power & lactate threshold

Weekly Overview