WODs

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

b) warm up 4min
amrap 4min
10 good mornings
10/8cal row
10 reverse lunges

c) deadlifts 15min
3 sets
5 deadlifts at 83%

1 drop set
max reps at 50%

absolute strength

d) conditioning 16min
for time
40/32cal row
into
80 db push ups *
80 double db reverse lunges 2x22,5/15kg *
into
40/32cal row
* partition any way

Weekly Overview

a) mobility 3min
1:00 each
calf stretch
lat stretch
handwalk

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 scap. push ups
10 squat jumps
*remaining time bike/ski

c) conditioning 32min
amrap 20min
20 single db hang clean and jerk 22,5/15kg
30 box jumps
20 toes to bar
30/24cal bike/ski

2min rest

amrap 10min
10 single db hang clean and jerk 22,5/15kg
20 box jumps
10 toes to bar
20/16cal bike/ski

Weekly Overview

a) mobility 4min
1:00 each
sumo squat stretch
instep rotations
calf stretch
lat stretch

b) warm up 4min
amrap 4min
10 air squats
100m run
10 ring rows

c) back squats 14min
3 sets
5 back squats at 83%

1 drop set
max reps at 50%

absolute strength

d) conditioning 16min
amrap 16min
5 front squats 70/50kg
10 strict pull ups
200m run

aerobic power

Skill Class 18:00
squat + pull up

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 burpees
10 hang high pulls
10 behind the neck push press
*remaining time bike/ski

c) hang power snatch 10min
find a heavy set of
3 hang power snatches

explosive power

d) conditioning 17min
on the 3:00 x 4 rounds
15 hang power snatches 35/25kg
12 burpees over the bar
max cal ski/bike

1:30 rest between rounds
score: total cal
rx+ option: 40/30kg

aerobic power & vo2 max

Weekly Overview

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

b) warm up 4min
amrap 4min
10 prone snow angels
10 push ups
30sec plank hold

c) bench press 14min
3 sets
5 bench press at 83%

1 drop set
max reps at 50%

absolute strength

d) conditioning 17min
for time
buy-in: 65 sit-ups

3 rounds
10 double db push press 2x22,5/15kg *
100m suitcase carry (r)
10 double db push press 2x22,5/15kg *
100m suitcase carry (l)

cash-out: 65 sit-ups

muscular endurance
*rx+ option: 8 handstand push ups

Skill Class 18:00
handstand push ups

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. prone snow angels
2. bike/ski
3. ring rows
4. box step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 10-15cal bike/ski
3. 6-10 strict chin ups
4. 12-20 db box step ups (50cm)
5. rest

Sunday Endurance for Open Gym
3-4 rounds:
8:00 moderate-hard [rpe 6-7]
2:00 easy [rpe 2-3]

choose: run, bike, row, or ski

aerobic power [lactate threshold]

Weekly Overview