WODs

a) warm up 6min
line drills

b) conditioning 30min
for time
8 rounds
10 pull ups
15 push ups
20 sit ups

-1:00 rest between rounds -
muscular endurance

c) shoulder 4min
tabata (20sec on/10sec off) x 8 sets
prone press

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x8 rounds
1. burpees
2. bike
3. plank hold
4. reverse lunges

c) lunges 15min
4 supersets
8 back rack reverse lunges @rpe 6-7
12-15 partial goblet squats

hypertrophy & strength

d) conditioning 12min
40sec on / 20sec off x 12 rounds
for max reps/cals
1. front squats 40/30kg
2. cal bike
3. burpees over the bar

score: total reps/cals

aerobic power

e) posterior chain 4min
30sec on / 10sec off x 5 sets
chinese plank hold

Weekly Overview

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

b) warm up 4min
amrap 4min
10 prone snow angels
10 double db deadlifts
20 single under

c) strict press 15min
4 super sets:
8 strict press @ rpe 6-7
12-15 db lateral raises

hypertrophy & strength

d) conditioning 15min
for time
100 double-unders
60 double db deadlifts 2x22,5/15kg
100 double-unders
45 double db hang power cleans
100 double-unders
30 double db push jerks

aerobic capacity & muscular endurance

Skill Class 18:00
hang power clean & push jerk

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. hollow hold
4. ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15cal row
3. 6-10 strict toes to bar
4. 10-15 double db bent over row
5. rest

Sunday Endurance for Open Gym
choose row or ski
1 set:
1000/900m

rest 2:00 after set -

2 sets:
500/450m

rest 1:00 after each set -

4 sets:
250/225m

rest 0:30 after each set -

rpe: 6-7

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
amrap 5min
10 prone snow angels
10 ring rows
*partner is running 100m

c) conditioning 36min
in teams of 2
3 rounds
amrap 4min
1 lap run into max pull ups
into
amrap 4min
1 lap run into max push ups
into
amrap 4min
1 lap run into max air squats

Weekly Overview

a) mobility 4min
1:00 each
sumo squat stretch
instep rotation
calf stretch
90/90 hip rotation

b) warm up 4min
amrap 4min
10 reverse lunges
10 kb deadlifts
20 single unders

c) lunges 15min
4 supersets
8 back rack reverse lunges @rpe 6-7
12-15 partial goblet squats

hypertrophy & strength

d) conditioning 17min
amrap 3:30 x 4 rounds
15 kb swings 24/16kg
20 sit-ups
30 double under
-1:00 rest between rounds-
aerobic power & vo2max

Weekly Overview