WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
10 double db deadlifts
5/5 single db hang snatches
*remaining time bike/ski

c) conditioning 28min
4 x 4:00 amrap
12/10cal ski/bike
10 db reverse lunges*
5 devil press
rest 4:00 between amraps

*pick up where you left off
*rx+ option: db front rack lunges
dumbbells: 2x22,5/15kg
score: rounds + reps

aerobic power [vo2 max]

d) core 4min
tabata (20sec on / 10sec off) x8 rounds
side plank

Weekly Overview

a) mobility 4min
lat stretch
hand walk
thoracic rotation
scorpions

b) warm up 4min
amrap
10 prone snow angels
10 push ups
10 kb deadlifts

c) bench press 12min
on the 2:30 x 5 sets
3 close-grip bench press + 6 bench press
@ 65% of 1rm bench press
absolute strength

d) conditioning 12min
12:00 amrap
12 push ups *
24 kettlebell swings 32/24kg
36 sit-ups
*rx+ option: 8 handstand push ups
score: rounds + reps
muscular endurance & lactate threshold

e) stability 4min
30sec on/ 30sec off
wall facing handstand hold

Skill Class 18:00
head stand / hand stand / hand stand push ups

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. plank push ups
2. bike/ski
3. ring row
4. reverse lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 bench dips
2. 10-15cal bike/ski
3. 6-10 strict pull ups
4. 14-20 goblet reverse lunges
5. rest

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]

Weekly Overview

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

b) warm up 5min
amrap 5min
10 prone snow angel
10 push ups
10 squat jumps
*partner is rowing

d) conditioning 26min
in teams of 2
8:00 amrap
60 box jumps
60 double db thruster
max cal row
2:00 rest

6:00 amrap
40 box jumps
40 double db thruster
max cal row
2:00 rest

4:00 amrap
20 box jumps
20 double db thruster
max cal row
2:00 rest

2:00 amrap
10 box jumps
10 double db thruster
max cal row

dumbbells: 2x15/10kg

lactate threshold & muscular endurance

Weekly Overview

a) mobility 4min
lat stretch
hand walk
90/90 hip rotation
scorpions

b) warm up 4min
amrap 4min
10 push ups
10 scap. pull ups
10 sumo deadlifts

c) bench press 12min
on the 2:00 x 6 sets:
2 close-grip bench press + 4 bench press
@70% of 1rm bench press
absolute strength

d) conditioning 12min
12:00 amrap
5 strict pull-ups
10 sumo deadlift high pulls 40/30kg
15 push-ups

score: rounds + reps
lactate threshold & muscular endurance

e) stability 4min
tabata (20sec on/10sec off) x 8 rounds
prone press

Weekly Overview

a) mobility 4min
lat stretch
hand walk
instep rotations
scorpions

b) warm up 4min
amrap 4min
10 hang muscle snatches
10 step back lunges
150/125m row

c) skill 5min
hang power snatch

d) conditioning 25min
for time
1000/900m row

directly into…
4 rounds:
10 hang power snatches 40/30kg
15 v-ups
20 jumping lunges
500/450m row

aerobic power [lactate threshold]

Weekly Overview