WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 scap. push ups
10 ring rows
30sec plank hold
*remaining time row

c) conditioning 30min
30:00 amrap
max cal row

every 3:00 [starting at 0:00]:
5 strict pull-ups
10 push-ups
15 sit-ups

score: total cal
aerobic power [lactate threshold]

Weekly Overview

a) warm up 6min
line drills

b) deadlift 15min
3 sets
5 deadlifts at 83%

1 drop set
max reps at 50%

absolute strength

c) conditioning 17min
4 rounds for time
16 kb swings 32/24kg
24 jumping lunges
32 shuttle runs

aerobic power [lactate threshold]

Skill Class 18:00
hang power snatch

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 hang high pulls
10 elbow rotations
10 front squats
*remaining time row

c) conditioning 24min
3 x 6:00 amrap
60/48cal row

into…
max rounds:
10 lateral burpees over bar
10 power cleans 40/30kg
30 air squats

rest 3:00 between amraps
pick up where you left off

score: total rounds + reps
aerobic power [vo2 max]

d) biceps 4min
as many sets as possible
biceps curls @ empty bar
10 reps pronated
10 reps supinated

Weekly Overview

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

b) warm up 4min
amrap 4min
10 prone snow angels
10 plank push ups
10 straight leg sit ups

c) bench press 15min
3 sets
5 bench press at 83%

1 drop set:
max reps at 50%

absolute strength

d) conditioning 15min
for time
buy-in: 30 v-ups

5 rounds
8 push press 50/35kg*
10 toes to bar

buy-out: 30 v-ups

muscular endurance
*rx+ option: handstand push ups

Skill Class 18:00
toes to bar

Weekly Overview

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. bike/ski
3. barbell row
4. reverse lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 20-40sec handstand hold
2. 10-15cal bike/ski
3. 6-8 strict chin ups
4. 14-18 double db box step ups (50cm)
5. rest

Sunday Endurance for Open Gym

on the 3:00 x 6 rounds:
15/12 cal row [rpe 7-8]
15/12 cal bike or ski [rpe 4-5]

score: slowest row time
aerobic power [lactate threshold]

Weekly Overview

a) mobility 3min
1:00 each
instep rotation
lat stretch
lying hip cross over

b) warm up 5min
amrap 5min
10 prone snow angels
10 hang muscle clean
10 push press
*partner is rowing

c) conditioning 30min
in teams of 2
for time

3 rounds:
20 deadlifts
6 wall walks

40/36/32cal row

3 rounds:
15 hang power cleans
6 wall walks

40/36/32cal row

3 rounds:
10 shoulder to overhead
6 wall walks

40/36/32cal row

barbell: 60/40kg

aerobic power [lactate threshold]

Weekly Overview