WODs

a) mobility 4min
lat stretch
hand walk
lying hip cross over
instep rotation

b) warm up 5min
on every 2:30 x 2 rounds
10 hang high pulls
10 elbow rotation
10 straight leg sit ups
*remaining time row

c) power clean 12min
5 sets
1 power clean
(build to a heavy for the day)

explosive power

d) conditioning 15min
3 x 3:00 amrap:
21 toes to bar
15 hang power cleans 60/40kg
row cal in remaining time
• rest 3:00 between amraps

score: total row cal
aerobic power [vo2 max]

Weekly Overview

a) mobility 4min
1:00 each
lat stretch on box
sumo squat stretch
scorpions
calf stretch

b) warm up 4min
amrap 4min
10 squat jumps
10 scap. push ups
10 burpees

c) conditioning 25min
for time
50 wallballs 20/14lbs
15 burpee box jumps 60/50cm
rest 1:00

40 wallballs
15 burpee box jumps
rest 1:00

30 wallballs
15 burpee box jumps
rest 1:00

20 wallballs
15 burpee box jumps
rest 1:00

10 wallballs
15 burpee box jumps

score: total time (including rest)
aerobic power [lactate threshold]

d) stability 4min
tabata (20sec on/10sec off) x 8 rounds
prone press

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 plank push ups
10 ring rows
*remaining time bike/ski

c) bench press 12min
on the 3:00 x 4 sets:
4 close-grip bench press + 8 bench press
@ 57% of 1rm bench press
absolute strength

d) conditioning 16min
for time
20 ring dips
25/20cal bike/ski
25 pull-ups*
20 diamond push ups
25 pull-ups*
25/20cal ski/bike
20 hand release push ups

*rx+ option: chest to bar pull ups
vo2 max & muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
hand walk
90/90 hip rotation
lying hip cross over
instep rotation

b) warm up 4min
amrap 4min
10 cossack squats
10 burpees
10/8cal row

c) deadlift 12min
on the 3:00 x 4 sets:
4 sumo deadlifts + 8 conventional deadlifts
@ 57% of 1rm deadlift
absolute strength

d) conditioning 16min
3 x 4:00 amrap:
12/10 cal row
12 deadlifts 80/60kg *
12 burpees over bar
rest 2:00 between amraps
pick up where you left off

*rx+ option: 100/70kg
score: rounds + reps
aerobic power [vo2 max]

Weekly Overview

a) mobility 4min
1:00 each
instep rotation
sumo squat stretch
lat stretch
thoracic rotation

b) warm up 4min
amrap 4min
10 reverse lunges
30sec plank hold
10 push ups

c) squats 12min
on the 3:00 x 4 sets:
4 front squats + 8 back squats
@57% of 1rm back squat
absolute strength

d) conditioning 15min
for time
5 rounds
12 double db push press
20 alternating db hang snatches
dumbbells: 22,5/15kg

muscular endurance

Skill Class 18:00
front squat

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. ring rows
2. bike/ski
3. straight leg sit ups
4. squat jumps

c) conditioning 35min
emom 35min (7 rounds)
1. 10-16 gorilla rows
2. 10-15cal bike/ski
3. 6-10 strict toes to bar
4. 15-20 box jumps
5. rest

Sunday Endurance for Open Gym
choose: run, bike, row, or ski

[wave 1]
2:00 at rpe 5, 1:00 easy
1:30 at rpe 6, 1:00 easy
1:00 at rpe 7, 1:00 easy
0:30 at rpe 8
5:00 easy between waves

[wave 2]
2:00 at rpe 6, 1:00 easy
1:30 at rpe 7, 1:00 easy
1:00 at rpe 8, 1:00 easy
0:30 at rpe 9

aerobic power [lactate threshold]

Weekly Overview