WODs

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

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

b) warm up 4min
amrap 4min
20 single unders
10 straight leg sit ups
10 ring rows

c) chin up 10min
find a heavy set of 10 weighted chin ups

d) conditioning 20min
for time
40 burpee pull ups
80 toes to bar
200 double unders
partition however you’d like

directly into
80 db suitcase lunges 22,5/15kg

lactate threshold & muscular endurance

"a) mobility 4min
1:00 each
hand walk
lying hip cross over
inverted hamstring stretch
instep rotation

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

c) sumo deadlift 9min
on the 3:00 x 3 sets
5 tempo sumo deadlifts at 60%
3 seconds up 3 seconds down

d) conditioning 12min
amrap 12min cal row
on the 00:00: 12 deadlifts
on the 02:00: 20 push-ups
on the 04:00: 12 deadlifts
on the 06:00: 20 push-ups
on the 08:00: 12 deadlifts
on the 10:00: 20 push-ups

barbell: 85/60kg
score: total row calories
aerobic power [vo2 max]

e) posterior chain 6min
3 supersets
10/10 single leg glute bridges
15 good mornings
1min rest between sets

Skill Class 18:00
deadlift

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

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
12/10 cal bike/ski
10 box step ups
*remaining time plank hold

c) back squats 15min
6 sets
3 back squats
(build in weight at 65-80%)

d) conditioning 15min
on every 2:30 x 6 rounds
24 sit ups
12 db box step ups 22,5/15kg 60/50cm
max cal bike/ski
score: total cal
lactate threshold