Monday
Warm Up
4 Min AMRAP
10x Airsquat
5+5 Single Leg Lateral Jump
5x Toes to heel Rocks
5x Scapula Pushup
Movement prep.
3 Rounds
3x Tempo Frontsquat @32×1
3x Pushpress
1x Thruster
WOD
6 Rounds, E3MOM
Set 1+2:
20x Thruster
10x Jump over bar
200m Run
Set 3+4:
15x Thruster
10x Burpee over bar
200m Run
Set 5+6:
10x Thruster
10x Jump over bar
400m Run
Cool down
2 Rounds
5x Squat – Pike
10x Shoulder Circles
Friday
Warm Up
3 Min AMRAP
10x Jumping Jack
10x Airsquat
10x DB Deadlift
Movement prep.
20/10 x 2
– DB Frontsquat
– DB Push Press
-> DB Thruster
20/10 x 2
– DB Swing
-> DB Clean
-> DB Clean&Press
20/10 x 2
– DB Sumo Deadlift
-> DB Snatch
WOD
25 Min AMRAP
200m Run
20x Single Arm DB Thruster
200m Run
20x Single Arm DB Hang Clean&Press
200m Run
20x alt. DB Snatch
Thursday
Warm Up
4 Min AMRAP
10x KB Deadlift
5x D.Dog-Cobra
10x Hollow Rock
Movement prep.
3 Rounds, 5 Min total
10x Deadlift (increase weight each round)
5x American Swing
WOD prep.
Establish Deadlift weight
WOD
3 Rounds, 15 Min Timecap
21x V-Ups
15x American Swing
9x Deadlift
Cool down
2 Rounds
5x D.Dog-Cobra
5x Jefferson Curl
Wednesday
Warm Up
4 Min AMRAP
10x Airsquat
10x Sit Up
10x Samson Lunge
Movement prep.
20/10 x 2
– High Hang Snatch
– Overhead Squat
– Overhead alt. Reverse Lunge
Skill / Strength
15 Sets, EMOM
Complex:
Snatch- OHS- Hang Squat Snatch- 2x Oh Reverse Lunge
WOD
6 Rounds, 10 Min Timecap
1x Complex
10x V-Ups
10x Russian Twist
Cool down
2 Rounds
5+5x Lunge + T-Spine Rotation
5x D.Dog-Cobra
Tuesday
Warm Up
5 Min AMRAP
10x Scapula Pushup
10x Airsquat
10x Tabletop Reach
10x Lunge
5x Hindu Pushup
10x wlk. Googmorning
Movement prep
20/10 x 3
– Tempo Pushup
– Tempo Goblet Squat
WOD
20 Min AMRAP
20x Handrelease Pushup
30x Goblet Squat
40x Handrelease Pushup
50x DB Lunge
60x Handrelease Pushup
70x Suitcase Deadlift
Cool Down
2 Rounds
10x Bearhugs
1 Min
– Pec Stretch