WODs

a) mobility 4min
1:00 each
instep rotation
lat stretch
sumo squat stretch
scorpions

b) warm up 4min
amrap 4min
10 prone snow angels
15sec deep squat hold
10 ring rows

c) strict pull up 12min
build to a heavy set of 3

absolute strength

d) conditioning 20min
buy in: 800m run
into
amrap
5 pull ups
10 push ups
15 air squats

"Murph" -prep

Skill Class 18:00
pull up

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. shoulder taps
2. bike/ski
3. ring rows
4. reverse lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 4-6 wall walks
2. 10-15cal bike/ski
3. 6-10 strict pull ups
4. 10-16 goblet reverse lunges
5. rest

Sunday Endurance for Open Gym
4 rounds
1km run
1km row

aerobic capacity

Weekly Overview

a) mobility 3min
1:00 each
seated pike stretch
lat stretch
samson stretch

b) warm up 5min
amrap 5min
10 straight leg sit ups
10 prone snow angels
*partner is running 100m

c) conditioning 30min
in teams of 2
amrap 30min
60 shoulder to overhead 50/35kg
60 toes to bar
600m run

score: rounds + reps

Weekly Overview

Open Gym

Weekly Overview

a) mobility 4min
1:00 each
90/90 hip rotation
hamstring stretch on box
lying hip cross over
calf stretch

b) warm up 4min
amrap 4min
150/125m row
10 good mornings
10 squat jumps

c) deadlift 15min
build to a heavy 5-rep deadlift

absolute strength

d) conditioning 16min
for time
10-20-30-20-10
box jumps 60/50cm*
alternating db snatches 22,5/15kg
250/200m row after each round

*rx+ option: 75/60cm
aerobic power [vo2 max]

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 elbow rotations
15sec deep squat hold
*remaining time bike/ski

c) back squat 15min
build to a heavy 5-rep back squat

absolute strength

d) conditioning 16min
for time
4 rounds
30/24cal ski/bike
15 front squats

-rest 1:00 between rounds-

barbell: 50/35kg

score: total time (including rest)
aerobic power [vo2 max]