WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 scap. push ups
10 db deadlifts
*remaining time row

c) push press 14min
4-5 sets
5 push press @70-73%

hypertrophy & strength

d) conditioning 16min
for time
120 sit ups
100 db snatches
80/64cal row
*partition however

aerobic capacity & muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
lat stretch
90/90 hip rotatios
calf stretch
sumo squat stretch

b) warm up 4min
amrap 4min
20 single unders
20sec deep squat hold
10 ring rows

c) front squats 15min
4-5 sets
5 front squats @70-73%

hypertrophy & strength

d) conditioning 16min
for time
21-15-9-15-21
pull ups
front squats 40/30kg
*60 double unders

aerobic power & muscular endurance

Weekly Overview

a) warm up 6min
line drills

b) deadlifts 14min
4-5 sets
5 deadlifts @70-73%

hypertrophy & strength

c) conditioning 18min
amrap 18min
20 db deadlifts
200m run
10 db push ups
100 farmers carry

dumbbells: 2x22,5/15kg

aerobic capacity & muscular endurance

Weekly Overview

a) mobility 3min
1:00 each
seated pike stretch
lat stretch on box
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 burpees
10 squat jumps
10 straight leg sit ups
*remaining time bike/ski

c) conditioning 22min
amrap 4min x 4 rounds
20 toes to bar
15 burpee box jumps
max cal bike/ski
2min rest between amraps

score: total cals

muscular endurance & aerobic power

d) shoulder stability 8min
30sec on / 20sec off
1. rotating plank
2. scap. pull up hold
3. handstand shoulder taps

Weekly Overview

a) mobility 4min
samson stretch
hand walk
instep rotations
lying hip cross over

b) warm up 4min
amrap 4min
2-4-6-8....
clean deadlifts
elbow rotations
push press

c) clean and jerk 10min
on every 2:00 x 5 sets
1 power clean
1 paused push jerk
(build in weight)

explosive power

d) conditioning 16min
for time
2 rounds
500/450m row
15 push jerks 60/40kg
into
2 rounds
500/450m row
15 power cleans 60/40kg

aerobic power & barbell cycling

Weekly Overview

a) mobility 3min
1:00 each
hand walk
lat stretch
samson stretch

b) warm up 6min
30sec on / 15sec off x2 rounds
1. push up to down dog
2. row
3. hollow hold
4. reverse lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 8-10 single arm devils press
2. 10-15cal row
3. 6-10 strict toes to bar
4. 16-20 jumping lunges
5. rest

Sunday Endurance for Open Gym
4-6 rounds
2:00 bike [rpe 8]
2:00 row [rpe 4]

aerobic power [lactate threshold]

Weekly Overview