WODs

a) mobility 4min
1:00 each
sumo squat stretch
lat stretch
seated pike stretch
thoracic rotations

b) warm up 4min
amrap 4min
10/8cal row
10 straight leg sit ups
20sec deep squat hold

c) front squat 14min
3 sets
12-10-8 reps @rpe 7-8

hypertrophy

d) conditioning 15min
5 rounds
30 air squats
15 toes to bar
10/8cal row
5 shoulder to overhead 60/40kg

aerobic power

Weekly Overview

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

b) warm up 4min
amrap 4min
10 prone snow angels
10 snatch grip deadlifts
10 squat jumps

c) hang power snatch 10min
on every 00:30 x 20 sets
1 hang power snatch
(same weight across)

explosive power

d) conditioning 10min
3 rounds
15 hang power snatches
30 box jumps 60/50cm

barbell: 40/30kg
barbell cycling & explosive power

e) upper back / hip extension 6min
emom 6min
1. 5/5 snatch grip single leg deadlifts
2. 8-12 snatch grip upright row

Weekly Overview

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

b) warm up 6min
40sec on / 20sec off x 6
1. hanging hollow hold
2. plank push ups
3. shuttle runs

c) strict press 14min
3 sets
12-10-8 reps @rpe 7-8

hypertrophy

d) conditioning 15min
on every 3:00 x 5
10 chest to bar pull ups
15 push ups
10 lanes shuttle runs

score: slowest round

muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
calf stretch
inverted hamstring stretch
instep rotation
lying hip cross over

b) warm up 4min
amrap 4min
10/8 cal row
10 reverse lunges
20 single unders

c) deadlift 14min
3 sets
12-10-8 reps @rpe 7-8

hypertrophy

d) conditioning 18min
amrap 18min
10 front rack reverse lunges 50/35kg
20/15cal row
40 double unders

aerobic power

Weekly Overview

a) mobility 3min
1:00 each
hand walk
crab stretch
lying hip cross over

b) warm up 5min
on every 2:30 x 2 rounds
10 scap. push ups
10 kb deadlifts
30sec plank hold
*remaining time bike/ski

c) conditioning 20min
for time
6 rounds
16 kb swings 24/16kg
12/10 bike/ski
8 ring dips

1:00 rest after each round

muscular endurance & aerobic power

d) core & shoulder 10min
emom 10min
1. 10/10 kb side bends
2. 12-15 prone presses

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. prone snow angels
2. row
3. plank hold
4. 90/90 hip rotations

c) conditioning 35min
emom 35min (7 rounds)
1. 20 handstand shoulder taps
2. 10-15cal row
3. 6-8 strict toes to bar
4. 10-14 goblet cossack squats
5. rest

Sunday Endurance for Open Gym
10 sets for time
500/450m row
– rest 00:30 between sets

Weekly Overview