WODs

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. kb deadlifts
4. box step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 4-6 wall walks
2. 10-15cal row
3. 15-20 russian kb swings
4. 15-20 box jumps
5. rest

Sunday Endurance for Open Gym

5 rounds for time
200m ski

– rest :30 between rounds

4 rounds for time
400m ski

– rest 1:00 between rounds

3 rounds for time
600m ski

– rest 1:30 between rounds

Weekly Overview

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

b) warm up 5min
amrap 5min
6 straight leg sit ups
6 db deadlifts
*partner is running 100m

c) conditioning 30min
in teams of 2
amrap 6min x 5 rounds
30 toes to bar
10 synchro burpees
400m partner run
max synchro db hang snatches 22,5/15kg

score: total synchro db snatches

Weekly Overview

a) warm up 6min
40 on / 20 off x6 rounds
1. row
2. sumo squat stretch / scorpions
3. prone snow angels

b) push press 14min
4-5 sets
5 push press @77-80%

hypertrophy & strength

c) conditioning 10min
benchmark workout ""Karen""
for time
150 wall balls 20/14lbs

muscular endurance

d) row conditioning 9min
for max cals row
30sec on/ 60sec off x 7 rounds

anaerobic capacity & lactate threshold

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....
burpees
hang high pulls
elbow rotations

c) power cleans 12min
on every 2:00 x 6 sets
2 squat jumps
2 power cleans
(build in weight)

explosive power

d) conditioning 15min
for time
25 burpees over the bar
25 power cleans
25 burpees over the bar
25 power cleans
25 burpees over the bar

barbell: 60/40kg

lactate threshold & aerobic power

Weekly Overview

a) warm up 6min
40 on / 20 off x6
1. calf stretch / crab stretch
2. ski / bike
3. plank push ups / squat jumps

b) conditioning 24min
on every 3:00 x 8 rounds
15/12cal bike/ski
9 box jumps 60/50cm
6 strict ring dips

score: slowest round

aerobic power

c) shoulder stability 8min
30sec on / 20sec off
1. rotating plank
2. prone press
3. handstand hold

Weekly Overview

a) mobility 4min
1:00 each
inverted hamstring stretch
lat stretch
90/90 hip rotation
lying hip cross over

b) warm up 4min
amrap 4min
10 ring rows
20sec plank hold
10 good mornings

c) deadlifts 15min
4-5 sets
5 deadlifts @77-80%

hypertrophy & strength

d) conditioning 15min
amrap 4min x 3 rounds
10 deadlifts 90/65kg
15 pull ups
20 sit ups

1min rest between amraps
*pick up where you left off

lactate threshold & muscular endurance