WODs

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

b) warm up 5min
amrap 5min
10 prone snow angel
10 push ups
10 squat jumps
*partner is rowing

d) conditioning 26min
in teams of 2
8:00 amrap
60 box jumps
60 double db thruster
max cal row
2:00 rest

6:00 amrap
40 box jumps
40 double db thruster
max cal row
2:00 rest

4:00 amrap
20 box jumps
20 double db thruster
max cal row
2:00 rest

2:00 amrap
10 box jumps
10 double db thruster
max cal row

dumbbells: 2x15/10kg

lactate threshold & muscular endurance

Weekly Overview

a) mobility 4min
lat stretch
hand walk
90/90 hip rotation
scorpions

b) warm up 4min
amrap 4min
10 push ups
10 scap. pull ups
10 sumo deadlifts

c) bench press 12min
on the 2:00 x 6 sets:
2 close-grip bench press + 4 bench press
@70% of 1rm bench press
absolute strength

d) conditioning 12min
12:00 amrap
5 strict pull-ups
10 sumo deadlift high pulls 40/30kg
15 push-ups

score: rounds + reps
lactate threshold & muscular endurance

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

Weekly Overview

a) mobility 4min
lat stretch
hand walk
instep rotations
scorpions

b) warm up 4min
amrap 4min
10 hang muscle snatches
10 step back lunges
150/125m row

c) skill 5min
hang power snatch

d) conditioning 25min
for time
1000/900m row

directly into…
4 rounds:
10 hang power snatches 40/30kg
15 v-ups
20 jumping lunges
500/450m row

aerobic power [lactate threshold]

Weekly Overview

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

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

c) squats 12min
on the 2:00 x 6 sets:
2 front squats + 4 back squats
@70% of 1rm back squat
absolute strength

d) conditioning 15min
4 x 3:00 amrap:
30 double unders
15 push press 40/30kg
25/20 cal ski/bike
rest 1:00 between amraps
* pick up where you left off

score: rounds + reps
aerobic power [vo2 max]

Skill Class 18:00
push press + front squat

Weekly Overview

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

b) warm up 4min
amrap 4min
10 clean grip deadlifts
10 hang high pulls
10 straight leg sit ups

c) power clean 15min
5 sets:
3 power cleans
(build to a heavy set)

score: heaviest load
explosive power

d) conditioning 12min
12:00 amrap
21 toes to bar
21 power cleans 40/30kg
rest 1:00

18 toes to bar
18 power cleans 50/35kg
rest 1:00

15 toes to bar
15 power cleans 60/40kg
rest 1:00

12 toes to bar
12 power cleans 70/50kg
rest 1:00

9 toes to bar
max power cleans in remaining time 80/60kg

score: total power clean reps
muscular endurance & vo2 max

Weekly Overview

a) mobility 4min
1:00 each
hand walk
90/90 hip rotation
lat stretch
instep rotation

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

c) deadlifts 12min
on the 2:00 x 6 sets:
2 sumo deadlifts + 4 conventional deadlifts
@70% of 1rm deadlift
absolute strength

d) conditioning 18min
on the minute x 18min
minute 1: row cal
minute 2: burpees over the rower

score: lowest row round + lowest burpee round
aerobic power [lactate threshold]

Skill Class 18:00
deadlift

Weekly Overview