WODs

a) mobility 4min
1:00 each
90/90 hip rotation
hamstring stretch on box
lying hip cross over
calf stretch

b) warm up 4min
amrap 4min
150/125m row
10 good mornings
10 squat jumps

c) deadlift 15min
build to a heavy 5-rep deadlift

absolute strength

d) conditioning 16min
for time
10-20-30-20-10
box jumps 60/50cm*
alternating db snatches 22,5/15kg
250/200m row after each round

*rx+ option: 75/60cm
aerobic power [vo2 max]

Weekly Overview

a) mobility 3min
1:00 each
sumo squat stretch
thoracic rotation
samson stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 elbow rotations
15sec deep squat hold
*remaining time bike/ski

c) back squat 15min
build to a heavy 5-rep back squat

absolute strength

d) conditioning 16min
for time
4 rounds
30/24cal ski/bike
15 front squats

-rest 1:00 between rounds-

barbell: 50/35kg

score: total time (including rest)
aerobic power [vo2 max]

a) mobility 4min
1:00 each
instep rotation
lat stretch
lying hip cross over
samson stretch

b) warm up 4min
amrap 4min
10 burpees
10 clean grip deadlifts
10 elbow rotations

c) power cleans 10min
on every 1:00 x 10 sets
2 power cleans
(build in weight)
explosive power

d) conditioning 15min
amrap 1:00 x 10 rounds
3 power cleans 60/40kg
3 burpees over the bar
30sec rest between

*pick up where you left off
aerobic power & vo2 max

Weekly Overview

a) mobility 4min
1:00 each
lat stretch
seated pike stretch
instep rotation
scorpions

b) warm up 4min
amrap 4min
20sec hollow hold
10 reverse lunges
10 push ups to down dog

c) bench press 14min
build to a heavy 5-rep bench press

absolute strength

d) conditioning 16min
amrap
on the 1:00 x 16
min 1: db reverse lunges
min 2: db push press
min 3: pull ups
min 4: v-ups

dumbbells: 2x15/10kg
score: total reps
muscular endurance

Skill Class 18:00
pull up

Weekly Overview

a) mobility 3min
1:00 each
hand walk
instep rotations
lying hip cross over

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. bike/ski
3. hollow hold
4. burpees

c) conditioning 35min
emom 35min (7 rounds)
1. 30-40sec wall sit
2. 10-15cal bike/ski
3. 6-10 feet elevated ring rows
4. 8-12 double db burpee deadlifts
5. rest

Sunday Endurance for Open Gym

5 rounds
3:00 row
3:00 bike

round 1: rpe 2
round 2: rpe 3
round 3: rpe 4
round 4: rpe 5
round 5: rpe 6

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
amrap 5min
10 db deadlifts
10 ring rows
*partner is biking

c) conditioning 35min
in teams of 2
for time
5 rounds
48/42/36cal bike
36 db snatches 25/17,5kg
24 strict pull-ups

Weekly Overview