WODs

a) mobility 3min
1:00 each
instep rotation
handwalk
sumo squat stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 medball squats
10 medball presses
*remaining time row

c) conditioning 23min
8 x 2:00 amrap:
18 wallballs 20/14lbs
cal row in remaining time
• rest 1:00 between amraps

score: total row cal

aerobic power [lactate threshold]

d) core 4min
15sec on / 15sec off x 4 sets
rower pike ups

Weekly Overview

a) mobility 4min
1:00 each
lying hip cross over
thoracic rotation
scorpions
lat stretch on box

b) warm up 4min
amrap 4min
10 clean grip deadlifts
10 hang high pulls
10 squat jumps

c) power clean 15min
3 sets
5 power cleans at 77-82%

explosive power

d) conditioning 12min
for time
18-15-12-9
hang power cleans 50/35kg
box jumps 75/60cm
burpees over the bar

aerobic power [vo2 max]

Skill Class 18:00
power clean

Weekly Overview

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

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

c) front squat 14min
3 sets
3 front squats at 77-82%

absolute strength

d) conditioning 10min
10:00 amrap
8 db reverse lunges
10/8 cal ski/bike
8 db reverse lunges
10/8cal bike/ski

dumbbells: 2x 15/10kg

aerobic power [vo2 max]

e) triceps 5min
as many sets as possible
10 single db overhead triceps extension
10 diamond push ups

Weekly Overview

a) mobility 4min
1:00 each
lat stretch
thoracic rotation
handwalk
scorpions

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 ring rows
10 push ups to down dog

c) push press 14min
3 sets
5 push press at 77-82%

explosive power

d) conditioning 15min
for time
20 strict pull ups
30 toes to bar
15 wall walks
30 toes to bar
20 strict pull ups

muscular endurance

Skill Class 18:00
toes to bar

Weekly Overview

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