Monday
Warm Up
4 Min AMRAP
10x 90°-90°-Drill
10x Jumping Jack
10x Airsquat
10x Buttkicks
Movement prep
20/10 x 3
– Toes to heel rocks
– Frontrack Mobility
– Frontsquat Hold
WOD prep
5 Min to test Frontsquat weight
WOD
3/2 Min Interval, 4 Rounds
200m Run
6x Frontsquat
Cool Down
1 Min each
– Pigeon Stretch (L/R)
10x Pike – Squat
Friday
Warm Up
5 Min AMRAP
10x Deadbug
10x Glutebrige
10x Airsquat
10x Jumping Jack
Movement prep
20/10 x 3
– Single Leg Deadlift
– Single Leg Deadlift
– „Deadlift Set Up Hold“
Strength
Deadlift
Warm Up 6 Sets, EMOM
10x,10x,5x,5x,3x,3x
3 Min Rest
10 Sets, EMOM
1x +slow descent!
Finisher
3 Rounds
10x Burpee on Plate
15x Plate Ground to Overhead
20x Plate Pendlay Row
Thursday
Warm Up
4 Min AMRAP
5x D.Dog-Cobra
10x Airsquat
5+5x Suitcase Deadlift
5x Broadjump
Movement prep
20/10 x 3
– Burpee Snap Drill
– alt. DB Snatch
– Broadjump
WOD
3 Rounds
20x Burpee Broad Jump
20x alt. Single Arm Devils Press
20x Suitcase Deadlift
Cool down
1 Min each
– Seal Stretch
– Low Back Stretch (L)
– Low Back Stretch (R)
Wednesday
Warm Up
4 Min AMRAP
5x Inchworm
10x Jumping Jack
5x D.Dog-Cobra
10x Jumping Jack
5x Scapula Pushup
Movement prep.
20/10 x 2
– Stretch in Pike
– Shrug in Pike
– Single Leg Pike
– Single Leg Pike
Strength/Skill
30/30 Interval, 3 Rounds
– Pike around the world
– Hollow Hold
– Arch Hold
WOD
12 Min AMRAP
20m Handstandwalk / 20x Pike Pushup
20x Box Jump
20x Russian Pushup / Pushup/ Box-Pushup
20x Sit Up
Cool Down
1 Min each
– Neck Stretch
– Pec Stretch
Tuesday
Warm Up
4 Min AMRAP
10x 90°-90°-Drill
5x Glute Bridge
5x Airsquat
5x Scapula Pushup
Movement prep.
3 Rounds
3x High Hang High Pull
3x Hang Power Clean
3x Frontsquat
1x Push Press
1x Push Jerk
1x Split Jerk
Strength/Skill
(Squat) Clean&Jerk
12 Sets, E2MOM
1-4: 5x
5-8: 3x
9-12: 1x
Finsiher
3 Min AMRAP
1,2,3…x Shuffle Sprint
1x Clean&Jerk (80%)
Cool Down
1 Min each
-Pigeaon Stretch
– Child Pose