WODs

a) mobility 3min
1:00 each
seated pike stretch
lat stretch on box
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 burpees
10 squat jumps
10 straight leg sit ups
*remaining time bike/ski

c) conditioning 22min
amrap 4min x 4 rounds
20 toes to bar
15 burpee box jumps
max cal bike/ski
2min rest between amraps

score: total cals

muscular endurance & aerobic power

d) shoulder stability 8min
30sec on / 20sec off
1. rotating plank
2. scap. pull up hold
3. handstand shoulder taps

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....
clean deadlifts
elbow rotations
push press

c) clean and jerk 10min
on every 2:00 x 5 sets
1 power clean
1 paused push jerk
(build in weight)

explosive power

d) conditioning 16min
for time
2 rounds
500/450m row
15 push jerks 60/40kg
into
2 rounds
500/450m row
15 power cleans 60/40kg

aerobic power & barbell cycling

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. push up to down dog
2. row
3. hollow hold
4. reverse lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 8-10 single arm devils press
2. 10-15cal row
3. 6-10 strict toes to bar
4. 16-20 jumping lunges
5. rest

Sunday Endurance for Open Gym
4-6 rounds
2:00 bike [rpe 8]
2:00 row [rpe 4]

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
amrap 5min
8 scap. push ups
8 ring rows
*partner is holding plank

c) conditioning 30min
in teams of 2
for time
3 rounds
50 pull ups
40 v-ups
30 push ups (each)
20 synchro goblet squats 32/24kg
100m suitcase carry

Weekly Overview

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

b) warm up 4min
amrap 4min
20 single unders
20sec glute bridge hold
10 good mornings

c) deadlifts 15min
4-5 sets
5 deadlifts @80-83%

hypertrophy & strength

d) conditioning 15min
1:00 amrap x 8 rounds
30 double unders
max kb swings 32/24kg

1min rest between amraps
score: total kb swings

anaerobic capacity

Weekly Overview

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 straight leg sit ups
*remaining time bike/ski

c) front squats 15min
4-5 sets
5 front squats @80-83%

hypertrophy & strength

d) conditioning 16min
4 rounds
21 toes to bar
15/12cal bike/ski
9 front squats 60/40kg

rx+: 70/50kg

aerobic power & muscular endurance

Weekly Overview