WODs

a) mobility 4min
1:00 each
90/90 hip rotation
calf stretch
lying hip cross over
hamstring stretch on box

b) warm up 4min
amrap 4min
10 cossack squats
10 good mornings
100m run

c) sumo deadlift 14min
find a heavy set of 3
sumo deadlifts

d) conditioning 15min
for time
3 rounds
15 deadlifts 80/60kg
30 box jumps 60/50cm
400m run

aerobic power & muscular endurance

Weekly Overview

a) warm up 6min
line drills

b) conditioning 30min
for time
8 rounds
10 pull ups
15 push ups
20 sit ups

-1:00 rest between rounds -
muscular endurance

c) shoulder 4min
tabata (20sec on/10sec off) x 8 sets
prone press

Weekly Overview

a) mobility 3min
1:00 each
hand walk
instep rotations
lying hip cross over

b) warm up 6min
30sec on / 15sec off x8 rounds
1. burpees
2. bike
3. plank hold
4. reverse lunges

c) lunges 15min
4 supersets
8 back rack reverse lunges @rpe 6-7
12-15 partial goblet squats

hypertrophy & strength

d) conditioning 12min
40sec on / 20sec off x 12 rounds
for max reps/cals
1. front squats 40/30kg
2. cal bike
3. burpees over the bar

score: total reps/cals

aerobic power

e) posterior chain 4min
30sec on / 10sec off x 5 sets
chinese plank hold

Weekly Overview

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

b) warm up 4min
amrap 4min
10 prone snow angels
10 double db deadlifts
20 single under

c) strict press 15min
4 super sets:
8 strict press @ rpe 6-7
12-15 db lateral raises

hypertrophy & strength

d) conditioning 15min
for time
100 double-unders
60 double db deadlifts 2x22,5/15kg
100 double-unders
45 double db hang power cleans
100 double-unders
30 double db push jerks

aerobic capacity & muscular endurance

Skill Class 18:00
hang power clean & push jerk

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. hollow hold
4. ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15cal row
3. 6-10 strict toes to bar
4. 10-15 double db bent over row
5. rest

Sunday Endurance for Open Gym
choose row or ski
1 set:
1000/900m

rest 2:00 after set -

2 sets:
500/450m

rest 1:00 after each set -

4 sets:
250/225m

rest 0:30 after each set -

rpe: 6-7

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
amrap 5min
10 prone snow angels
10 ring rows
*partner is running 100m

c) conditioning 36min
in teams of 2
3 rounds
amrap 4min
1 lap run into max pull ups
into
amrap 4min
1 lap run into max push ups
into
amrap 4min
1 lap run into max air squats

Weekly Overview