WODs

OPEN WORKOUT 26.1

a) mobility 4min
lat stretch on box
calf stretch
thoracic rotation
sumo squat stretch

b) warm up 6min
40sec on / 20sec off x6
1. prone snow angels
2. air squats
3. mountain climbers

c) conditioning 29min
(heat 1 // 5min break // heat 2)
for time
20 wall ball 20/14lbs
18 box jump overs 60/50cm
30 wall ball
18 box jump overs
40 wall ball
18 medball box step overs
66 wall ball
18 medball box step overs
40 wall ball
18 box jump overs
30 wall ball
18 box jump overs
20 wall ball

time cap 12min

Skill Class 18:00
squat + wall ball

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. ring rows
2. bike/ski
3. straight leg sit ups
4. squat jumps

c) conditioning 35min
emom 35min (7 rounds)
1. 20-30 russian twists
2. 10-15cal bike/ski
3. 6-10 strict pull ups
4. 12-16 double db box step ups (50cm)
5. rest

Sunday Endurance for Open Gym

“threshold pyramids” protocol
choose: run, bike, row, or ski

main set
1-2-3-4-3-2-1 min work
[rpe 7-8]
1-2-3-4-3-2-1 min easy
[rpe 1-2]

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
amrap 5min
10 prone snow angels
10 air squats
10 push press
*partner is biking

c) conditioning 32min
in teams of 2
for time
12 rounds
20/18/16 cal bike
10 thrusters 40/30kg
6 wall walks

Weekly Overview

a) mobility 4min
lat stretch
hand walk
lying hip cross over
instep rotation

b) warm up 5min
on every 2:30 x 2 rounds
10 hang high pulls
10 elbow rotation
10 straight leg sit ups
*remaining time row

c) power clean 12min
5 sets
1 power clean
(build to a heavy for the day)

explosive power

d) conditioning 15min
3 x 3:00 amrap:
21 toes to bar
15 hang power cleans 60/40kg
row cal in remaining time
• rest 3:00 between amraps

score: total row cal
aerobic power [vo2 max]

Weekly Overview

a) mobility 4min
1:00 each
lat stretch on box
sumo squat stretch
scorpions
calf stretch

b) warm up 4min
amrap 4min
10 squat jumps
10 scap. push ups
10 burpees

c) conditioning 25min
for time
50 wallballs 20/14lbs
15 burpee box jumps 60/50cm
rest 1:00

40 wallballs
15 burpee box jumps
rest 1:00

30 wallballs
15 burpee box jumps
rest 1:00

20 wallballs
15 burpee box jumps
rest 1:00

10 wallballs
15 burpee box jumps

score: total time (including rest)
aerobic power [lactate threshold]

d) stability 4min
tabata (20sec on/10sec off) x 8 rounds
prone press

Weekly Overview

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

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

c) bench press 12min
on the 3:00 x 4 sets:
4 close-grip bench press + 8 bench press
@ 57% of 1rm bench press
absolute strength

d) conditioning 16min
for time
20 ring dips
25/20cal bike/ski
25 pull-ups*
20 diamond push ups
25 pull-ups*
25/20cal ski/bike
20 hand release push ups

*rx+ option: chest to bar pull ups
vo2 max & muscular endurance

Weekly Overview