WODs

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

b) warm up 5min
30sec on / 15sec off x 6 rounds
1. db deadlifts / db snatches (single arm)
2. single unders / double unders
3. hollow hold / straight leg sit ups

c) conditioning 20min
amrap 10min
10 toes to bar
10 double db hang power snatches
30 double unders

2min rest

amrap 8min
8 toes to bar
8 double db hang power snatches
24 double unders

dumbbells: 2x15/10kg
score: total reps

aerobic capacity & muscular endurance

d) core & upper body stability 9min
30sec on /30sec off x 9 rounds
1. db plank rows
2. db russian twists
3. db hammer curls

(for quality)

Weekly Overview

a) warm up 6min
line drills

b) push press 15min
4-5 sets
5 push presses @77-80%

hypertrophy & strength

c) conditioning 12min
for time
16-12-8-4
push presses
front rack reverse lunges
burpees over bar

barbell: 60/40kg
aerobic power & muscular endurance

d) stability 5min
20sec on / 20sec off x 8 rounds
overhead lunge hold @empty bar
(alternate legs)

Weekly Overview

a) mobility 3min
1:00 each
hand walk
instep rotations
scorpions

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. straight leg sit ups
4. plank shoulder taps

c) conditioning 35min
emom 35min (7 rounds)
1. 30-50sec wall sit
2. 10-15cal row
3. 8-10 strict toes to bar
4. 12-16 kb gorilla rows
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]

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
amrap 5min
10 good mornings
10 ring rows
*partner is skiing

c) conditioning 36min
in teams of 2
amrap 36min
(I go, you go)
6 strict pull ups
9 deadlifts 80/60kg
12 box jumps 60/50cm
15/12cal ski

Weekly Overview

a) warm up 9min
emom 9min
1. sumo squat stretch/ hand walk / samson stretch
2. medball squats / - presses / - thrusters
3. row

b) conditioning 36min
on every 12:00 x 3 rounds
800/650m row
40 wall balls 20/14lbs
20 medball box step ups 60/50cm
10 burpees over rower

score: slowest round

aerobic power & muscular endurance

Weekly Overview

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

b) warm up 4min
amrap 4min
20 single unders
10 staright leg sit ups
10 good mornings

c) deadlifts 15min
4-5 sets
5 deadlifts @75-77%

hypertrophy & strength

d) conditioning 15min
for time
4 rounds
20 toes to bar
75 double unders
40-30-20-10
alternating db snatches 22,5/15kg

aerobic power & muscular endurance