WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
20sec deep squat hold
10 ring rows
*remaining time bike/ski

c) front squats 15min
4-5 sets
5 front squats @75-77%

hypertrophy & strength

d) conditioning 15min
amrap 15min
12 pull ups
12 double db reverse lunges 2x22,5/15kg
12/10cal bike/ski

aerobic power & muscular endurance

Weekly Overview

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

b) warm up 4min
amrap 4min
2-4-6…
hang high pulls
elbow rotations
push presses

c) clean & jerk 10min
on every 1:00 x 10 sets
1 hang power clean + 1 push jerk

explosive power

d) conditioning 16min
9 rounds
9 hang power cleans
9 shoulder to overheads
9 v-ups

barbell: 40/30kg

muscular endurance

Weekly Overview

a) mobility 3min
1:00 each
lat stretch
instep rotations
scorpions

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. ring rows
4. 90/90 hip rotation

c) conditioning 35min
emom 35min (7 rounds)
1. 12-15 bench dips
2. 10-15cal row
3. 8-10 feet elevated ring rows
4. 12-16 goblet cossack squats
5. rest

Team-WODs im Loft

im Loft

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

b) warm up 5min
amrap 5min
10 push ups to down dog
10 kb deadlifts
*partner is holding plank position

c) conditioning 34min
in teams of 2
for time
5 rounds
50 sit ups
40 push ups
30 russian kb swings 32/24kg
20 burpees over partner

Weekly Overview

Endurance for Open Gym
on a 15:00 clock:

bike, row, or ski for distance
*every minute perform a :15s sprint

a) mobility 4min
sumo squat stretch
lat stretch
thoracic rotations
calf stretch

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

c) front squats 15min
4-5 sets
5 front squats @75-77%

hypertrophy & strength

d) conditioning 17min
5 rounds
10 strict pull ups
40 air squats
60 double unders

aerobic power & muscular endurance

Weekly Overview

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

b) warm up 4min
amrap 4min
10/8cal row
10 prone snow angels
10 snatch grip deadlifts

c) hang power snatch 12min
on every 1:30 x 8 sets
1 muscle snatch
1 hang power snatch
(build in weight)

d) conditioning 18min
for time
6 rounds
8 hang power snatches 40/30kg
10 burpees over the bar
12/10cal row
- 1:00 rest -

aerobic power (vo2max)

Weekly Overview