WODs

a) mobility 4min
1:00 each
calf stretch
lat stretch on box
lying hip cross over
thoracic rotations

b) warm up 4min
amrap 4min
10 elbow rotations
10 squat jumps
10 ring rows

c) power clean 14min
find a heavy set of 10
touch and go power cleans

power capacity

d) conditioning 15min
for time
50 power cleans 60/40kg
70 pull ups
90 box jumps 60/50cm

*partition however

aerobic power

Weekly Overview

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 30-50sec wall sit
2. 10-15cal bike/ski
3. 8-12 ring rows
4. 8-12 double db burpee deadlifts
5. rest

Sunday Endurance for Open Gym
6 rounds for max cals
30sec bike
30sec rest
2:00 rest
6 rounds for max cals
20sec bike
40sec rest

Weekly Overview

a) mobility 3min
1:00 each
hand walk
instep rotation
calf stretch

b) warm up 5min
10 prone snow angels
10 db deadlifts
*partner is rowing

c) conditioning 34min
in teams of 2
for time
1000/950/900m row
100 fat rope single unders
20 wall walks
120 db hang clean & jerks 22,5/15kg
20 wall walks
100 fat rope single unders
1000/950/900m row

Weekly Overview

a) mobility 4min
1:00 each
hand walk
instep rotation
thoracic rotation
lat stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 front squats
10 strict presses
*remaining time bike/ski

c) thruster 8min
on every 1:00 x 8 sets
6 thrusters
(max sustainable weight)

strength endurance

d) conditioning 17min
for time
4 rounds
20/16cal bike/ski
20 toes to bar
20 burpees to target

muscular endurance & aerobic power

Weekly Overview

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

b) warm up 4min
amrap 4min
10 good mornings
10 box step ups
10/8cal row

c) romanian deadlift 15min
3-4 sets
10 romanian deadlifts @rpe 7-8

strength & hypertrophy

d) conditioning 16min
amrap 16min
16 dball box step ups 60/50cm
32/26cal row
16 dball over shoulder 20/15kg

aerobic power

Weekly Overview

a) mobility 4min
1:00 each
calf stretch
lat stretch
scorpions
thoracic rotations

b) warm up 4min
amrap 4min
10 scap. push ups
100m run
10 ring rows

c) conditioning 32min
on every 4:00 x 8 rounds
10 double db bench presses 2x22,5/15kg
200m run
7 strict pull ups
200m run

score: slowest round

strength & aerobic capacity

Weekly Overview