WODs

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

b) warm up 6min
on the 2:00 x 3 rounds
1. 12 push ups
remaining time bike
2. 12 db deadlifts
remaining time ski
3. 12 burpees
remaining time row

c) conditioning 30min
on the 2:00 x 4 sets
6 wall walks
cal bike in remaining time
rest 3:00

on the 2:00 x 4 sets
14 db snatches 25/17,5kg
cal ski in remaining time
rest 3:00

on the 2:00 x 4 sets
12 burpees over rower
cal row in remaining time

score: total calories
aerobic power

Skill Class 18:00
db snatch + row

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

b) warm up 4min
amrap 4min
10 push ups
10 burpees
10 ring rows

c) bench press 9min
on the 3:00 x 3 sets
5 tempo bench press at 65%
* 3 seconds down, 3 seconds up

d) conditioning 18min
benchmark workout "G.I. Jane"
for time
100 burpee pull-ups

aerobic power

a) mobility 3min
1:00 each
inverted hamstring stretch
seated pike stretch
instep rotation

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 good mornings
30sec plank hold
*remaining time bike/ski

c) deadlifts 9min
on the 3:00 x 3 sets
5 tempo deadlifts at 65%
3 seconds up, 3 seconds down

d) conditioning 15min
for time
30 deadlifts 85/60kg
50 v-ups
25/20cal bike/ski
25/20cal ski/bike
50 v-ups
30 deadlifts

muscular endurance & vo2 max

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

Skill Class 18:00
hang power clean

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. bike/ski
3. air squats
4. ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. 3-7 wall walks
2. 10-15cal bike/ski
3. 15-20 kb goblet squats
4. 8-12 double db bent over row
5. rest

Sunday Endurance for Open Gym
“norwegian 4x4 intervals”
choose: run, bike, row, or ski

main set
4 sets:
4:00 hard [rpe 8-9]
3:00 easy or rest [rpe 1-2]

cooldown
2:00 easy [rpe 2-3]
2:00 slower [rpe 1-2]

aerobic power [vo2 max]

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

b) warm up 5min
amrap 5min
10 db deadlifts
10 box step ups
10 burpees
*partner is rowing

c) conditioning 34min
in teams of 2
for time
3 rounds
30/27/24cal row
30 db snatches 22,5/15kg
30 box jumps 60/50cm

into

2 rounds
30/27/24cal row
30 db snatches
30 burpee box jumps 60/50cm

into

1 round
30/27/24cal row
30 db devils presses 22,5/15kg
30 burpee box jumps 60/50cm

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

b) warm up 4min
amrap 4min
10 air squats
10 elbow rotations
10 push press

c) front squat 9min
on the 3:00 x 3 sets
5 tempo front squats at 60%
3 seconds down 3 seconds up

d) skill 7min
power clean + push jerk

e) conditioning 10min
on the minute x 10
3 power cleans
3 front squats
3 shoulder to overheads
max lateral burpees over bar
barbell: 40/30kg
score: total burpees
aerobic power vo2 max