WODs

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. bike/ski
3. barbell row
4. reverse lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 20-40sec handstand hold
2. 10-15cal bike/ski
3. 6-8 strict chin ups
4. 14-18 double db box step ups (50cm)
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]

score: slowest row time
aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
amrap 5min
10 prone snow angels
10 hang muscle clean
10 push press
*partner is rowing

c) conditioning 30min
in teams of 2
for time

3 rounds:
20 deadlifts
6 wall walks

40/36/32cal row

3 rounds:
15 hang power cleans
6 wall walks

40/36/32cal row

3 rounds:
10 shoulder to overhead
6 wall walks

40/36/32cal row

barbell: 60/40kg

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 prone snow angels
10 straight leg sit ups
*remaining time bike/ski

c) back squat 15min
3 sets
5 back squat at 80%

1 drop set
max reps at 50%

absolute strength

d) conditioning 16min
5 x 2:00 amrap:
15 wallballs 20/15lbs
10/8 cal ski/bike
10 toes to bar
rest 2:00 between rounds
pick up where you left off

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

Weekly Overview

a) mobility 4min
1:00 each
hamstring stretch on box
calf stretch
instep rotations
lying hip cross over

b) warm up 4min
amrap 4min
10 good mornings
10 jumping lunges
10 ring rows

c) deadlifts 14min
3 sets
5 deadlifts at 80%

1 drop set
max reps at 50%

absolute strength

d) conditioning 16min
16:00 amrap
4 strict pull-ups
8 sumo deadlifts 100/70kg
4 strict pull-ups
16 box jumps

muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
samson stretch
hand walk
instep rotations
lying hip cross over

b) warm up 4min
amrap 4min
10 hang high pulls
10 behind the neck push press
10/8cal row

c) skill 5min
hang power snatches

d) conditioning 28min
5 x 4:00 amrap:
20 sit ups
30/24 cal row
10 hang power snatches 50/35kg
rest 2:00 between amraps
pick up where you left off

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

Skill Class 18:00
hang power snatch

Weekly Overview

a) warm up 6min
line drills

b) bench press 15min
3 sets
5 bench press at 80%

1 drop set
max reps at 50%

absolute strength

c) conditioning 15min
for time
15-12-9-6-3 ring dips
50-40-30-20-10 double unders
*200m run after each round

aerobic power [vo2 max]

Weekly Overview