WODs

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

b) warm up 4min
amrap 4min
10 scap. pull ups
30 sec. plank hold
10 ring rows

c) pull ups 15min
4 super sets:
6 pull ups @rpe 7-8
12-15 banded lat pull downs

hypertrophy & strength

d) conditioning 17min
amrap 17min
3-6-9…
burpee pull ups
100m run
20 sit ups

aerobic power & muscular endurance

Skill Class 18:00
kipping pull up

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. scap. push ups
2. row
3. plank hold
4. air squats

c) conditioning 35min
emom 35min (7 rounds)
1. 30-50sec handstand hold
2. 10-15cal row
3. 8-10 feet elevated ring rows
4. 12-20 goblet squats
5. rest

Sunday Endurance for Open Gym
2 sets:

3:00 echo bike at rpe 4
3:00 echo bike at rpe 5
3:00 echo bike at rpe 6
3:00 echo bike at rpe 7
- rest 2:00 between sets

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
amrap 5min
10 push ups to down dog
10 db deadlifts
*partner is skiing

c) conditioning 30min
in teams of 2
for time
200 db hang clean & jerk 25/17,5kg
100 burpees over the db
*partition however

on every 3:00 (starting at 00:00) 20/18/16cal ski

aerobic capacity

Weekly Overview

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

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 reverse lunges
10/8cal row

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

hypertrophy & strength

d) conditioning 15min
amrap 15min
15/12cal row
15 front squats 35/25kg
15 toes to bar

aerobic power & muscular endurance

Weekly Overview

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

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

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

hypertrophy & strength

d) conditioning 17min
amrap 2:00 x 6 rounds
12 double db push press 2x22,5/15kg
max cal bike/ski
-1:00 rest between rounds-

aerobic power & lactate threshold

Weekly Overview

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

b) warm up 4min
amrap 4min
10 clean grip deadlifts
10 elbow rotation
10 squat jumps

c) power clean 10min
on every 1:00 x 10 sets
1 power cleans +
1 hang power clean
(build in weight)
explosive power

d) conditioning 15min
for time
5 rounds
15 box jumps 60/50cm*
12 deadlifts
9 hang power cleans 60/40kg
*rx+ option: 75/60cm
muscular endurance

Weekly Overview