WODs

a) warm up 5min
line drills

b) bench press 14min
3 sets
5 bench press at 75–80%

c) conditioning 12min
amrap 12min
for max shuttle runs
on the 00:00: 15 double db push press *
on the 02:00: 10 db burpee deadlifts
on the 04:00: 15 double db push press
on the 06:00: 10 db burpee deadlifts
on the 08:00: 15 double db push press
on the 10:00: 10 db burpee deadlifts

dumbbells: 2x22,5/15kg
*rx+ option: handstand push ups
score: total shuttle runs
aerobic power [vo2 max]

e) shoulder 4min
tabata 20sec on /10sec off
prone press

Skill Class 18:00
push press + deadlifts

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

b) warm up 4min
amrap 4min
12/10cal bike /ski
10 hang high pulls
10 ring rows

c) skill 5min
power clean

d) conditioning 26min
for time
6 rounds
10 power cleans 50/35kg
30/24cal bike/ski
10 strict pull ups

aerobic power [lactate threshold]

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

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

c) back squat 14min
3 sets
5 back squats at 75–80%

d) conditioning 18min
for time
5 rounds
50-40-30-20-10cal row (men)
40-32-24-16-8cal row (women)
22 single db overhead lunges 22,5/15kg

muscular endurance & lactate threshold

Skill Class 18:00
db snatch + db overhead lunge

a) mobility 3min
1:00 each
scorpions
handwalk
instep rotation

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. bike/ski
3. plank hold
4. db deadlifts

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 stationary / bench dips
2. 10-15cal bike
3. 16-20 alternating db snatches
4. 10-15cal ski
5. rest

lactate threshold & muscular endurance

Sunday Endurance for Open Gym
10–20 rounds
0:30 hard [rpe 9]
0:30 easy [rpe 2–3]

choose: run, bike, row or ski
aerobic power [vo2 max]

a) mobility 3min
1:00 each
hand walk
lying hip cross over
calf stretch

b) warm up 5min
amrap 5min
10 good mornings
10 box step ups
*partner is skiing

c) conditioning 32min
in teams of 2
for time
60-50-40-30-20-10 box jumps
30-25-20-15-10-5 deadlifts 85/60kg
*30/27/24cal erg of choice after each round

lactate threshold

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

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 medball squats
10 medball presses
*remaining time plank hold

c) front squat 9min
on the 3:00 x 3 sets
5 tempo front squats at 65%
*3 seconds down, 3 seconds up

d) conditioning 14min
3 rounds
1:30 amrap
20 toes to bar
max burpees to a target
rest 1:00
1:30 amrap
20 wallballs 20/14lbs
max burpees to a target
rest 1:00

score: total burpees
vo2 max & muscular endurance