Monday
Warm Up
3 Min AMRAP
10x Shoulder Circles
10x Jumping Jacks
10x Samson Lunge
Movement prep
20/10 x 3
– Scapula Pullup / Pushup
– Buttkicks
– Kipping / Hollow Rocks
– Legswings
Skill
Advanced: Bar Muscle Up
Regular: Kipping PU
Beginner: PU with band
WOD
3 Rounds
5x Bar Muscle Up / C2B Pullup
10x C2B Pullup / Pullup
15x Pullup / Excentric Pullup
400m Run
Cool down
Hip/Lat-Mobility Flow
Friday
Warm Up
5 Min AMRAP
10x 90°-90°-Drill
10x Goblet Squat
5x Inchworm
5x Toes-to-heel rocks
Movement prep.
20/10
– High Hang Power Clean
– Frontsquat Hold
– High Hang Squat Clean
Skill/Strength
Complex:
– Power Clean
– Frontsquat
– Hang Squat Clean
– Frontsquat
10 Sets, E2MOM
Set 1+2: 3x Complex
Set 3+4: 2x Complex
Set 5-10: 1x Complex
(increase weight each set)
Finisher
10,9,8,7,6,5x
– V-Ups
– Squat Jumps
Thursday
Warm Up
4 Min AMRAP
10x Buttkicks
10x alt. Legswings
5+5x Suitcase Deadlift
10x Goblet Squat
Movement prep.
Skill progression: Devils Press
WOD
25 Min AMRAP
400m Run
200m Db DB Carry
20x Devils Press
20x DB Squat
20x DB Push Press
20x DB Deadlift
Cool down
1 Min each
– Low Back Stretch
Wednesday
Warm Up
4 Min
Double Under Skill
Movement prep.
20/10 x 2
– Wallslides
– Scapula PullUp
– Scapula Pushup
– Hollow Hang / Hold
– Arch Hang / Hold
WOD prep.
Test individual movement capacity
WOD
EMOM, 6 Rounds
– 40x Double Under
– 20x Pullup
– 20x American Swing
Cool down
Shoulder Mobility Circiut
Tuesday
Warm Up
3 Min AMRAP
5x Inchworm
5x Plate Ground to overhead
10x Deadbug
10x Plate Ground to Overhead
Movement prep
20/10 x 3
– Hip Airplanes
– “
– alt. Single Leg Deadlift
Skill/ Strength
E2MOM, 7 Sets
Set 1+2:
10x Deadlift
Set 3+4:
7x Deadlift
Set 5+6+7:
5x Deadlift
2 Min Rest
EMOM, 7 Sets
1x Tempo Deadlift @5-X1
Finisher
18 – 12 – 6
– Psuhup
– Weighted Sit Up
– Jump over bar