WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 step back lunges
10 scap. push ups
30sec plank hold
*remaining time row

c) back squat 14min
3 sets
5 back squats at 75–80%

d) conditioning 18min
for time
5 rounds
50-40-30-20-10cal row (men)
40-32-24-16-8cal row (women)
22 single db overhead lunges 22,5/15kg

muscular endurance & lactate threshold

Skill Class 18:00
db snatch + db overhead lunge

a) mobility 3min
1:00 each
scorpions
handwalk
instep rotation

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. bike/ski
3. plank hold
4. db deadlifts

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 stationary / bench dips
2. 10-15cal bike
3. 16-20 alternating db snatches
4. 10-15cal ski
5. rest

lactate threshold & muscular endurance

Sunday Endurance for Open Gym
10–20 rounds
0:30 hard [rpe 9]
0:30 easy [rpe 2–3]

choose: run, bike, row or ski
aerobic power [vo2 max]

a) mobility 3min
1:00 each
hand walk
lying hip cross over
calf stretch

b) warm up 5min
amrap 5min
10 good mornings
10 box step ups
*partner is skiing

c) conditioning 32min
in teams of 2
for time
60-50-40-30-20-10 box jumps
30-25-20-15-10-5 deadlifts 85/60kg
*30/27/24cal erg of choice after each round

lactate threshold

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

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 medball squats
10 medball presses
*remaining time plank hold

c) front squat 9min
on the 3:00 x 3 sets
5 tempo front squats at 65%
*3 seconds down, 3 seconds up

d) conditioning 14min
3 rounds
1:30 amrap
20 toes to bar
max burpees to a target
rest 1:00
1:30 amrap
20 wallballs 20/14lbs
max burpees to a target
rest 1:00

score: total burpees
vo2 max & muscular endurance

a) mobility 4min
1:00 each
hand walk
lying hip cross over
lat stretch
scorpions

b) warm up 4min
amrap 4min
150/125m row
10 hang high pulls
10 elbow rotations

c) power clean 15min
on every 3:00 x 5 sets
5 power cleans at 75-85%
(build in weight)

d) conditioning 12min
for time
10 power cleans
1000/900m row
10 power cleans
1000/900m row
10 power cleans

barbell: 60/40kg

aerobic power [lactate threshold]

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

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 push ups
20 single under
*remaining time bike/ski

c) strict press 9min
on the 3:00 x 3 sets
5 tempo strict press at 65%
* 3 seconds up, 3 seconds down

d) conditioning 12min
amrap 12min
8 push jerks 50/35kg
40 double unders
16/12cal bike/ski
score: rounds + reps
aerobic power [vo2 max]

e) shoulder 4min
tabata 20sec on/10sec off
prone press

Skill Class 18:00
push jerk