WODs

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 30-40sec (weighted) wall sit
2. 10-15cal bike/ski
3. 10-15 db push ups
4. 12-18 kb gorilla rows
5. rest

Sunday Endurance for Open Gym
5 sets
3:00 bike [rpe 6-7]
rest 1:30 between sets
aerobic power [lactate threshold]

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

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

c) conditioning 30min
in teams of 2
30min amrap
60/54/48 cal row
30 synchro db snatches 22,5/15kg
18 burpee pull-ups

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 elbow rotations
20 single unders
*remaining time bike/ski

c) back squats 15min
3 sets
5 back squat at 83%

1 drop set
max reps at 50%

absolute strength

d) conditioning 14min
4 rounds for time
60 double unders
8 front squats 60/40kg
12/10 cal ski/bike

aerobic power [vo2 max]

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 scap. push ups
10 ring rows
30sec plank hold
*remaining time row

c) conditioning 30min
30:00 amrap
max cal row

every 3:00 [starting at 0:00]:
5 strict pull-ups
10 push-ups
15 sit-ups

score: total cal
aerobic power [lactate threshold]

Weekly Overview

a) warm up 6min
line drills

b) deadlift 15min
3 sets
5 deadlifts at 83%

1 drop set
max reps at 50%

absolute strength

c) conditioning 17min
4 rounds for time
16 kb swings 32/24kg
24 jumping lunges
32 shuttle runs

aerobic power [lactate threshold]

Skill Class 18:00
hang power snatch

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 hang high pulls
10 elbow rotations
10 front squats
*remaining time row

c) conditioning 24min
3 x 6:00 amrap
60/48cal row

into…
max rounds:
10 lateral burpees over bar
10 power cleans 40/30kg
30 air squats

rest 3:00 between amraps
pick up where you left off

score: total rounds + reps
aerobic power [vo2 max]

d) biceps 4min
as many sets as possible
biceps curls @ empty bar
10 reps pronated
10 reps supinated

Weekly Overview