Monday
Warm Up
4 Min AMRAP
10x Airsquat
10x Reverse Lunge
5x Inchworm
5x D.Dog Cobra
Movement prep.
20/10 x 3
– Frontrack Mobility
– Frontsquat
– Pushpress
WOD prep.
EMOM, 5 Sets
10,7,5,5,5x Thruster
WOD
200m Run
10x Thruster
200m Run
20x Frontrack Reverse Lunge
200m Run
30x Push Press
200m Run
20x Frontrack Reverse Lunge
200m Run
10x Thruster
200m Run
Cool down
1 Min
– Pigeon Stretch
Friday
Warm Up
3 Min AMRAP
10x Squat – Pike
10x Deadbug
Movement prep.
3 Rounds, 20/10
– Single Leg Deadlift (L)
– Single Leg Deadlift (R)
– Bent over row
Strength
every 90 Sec
3 Sets
10x Deadlift
5 Sets
5x Deadlift
(Increase weight each set)
WOD
„Nancy wants a booty“
Timecap 15 Min
5 Rounds
400m Run
15x Deadlift (100/65)
Cool down
2 Rounds
5+5x Groiner – Hamstring Stretch
5x Jefferson Curl
Thursday
Warm Up
4 Min AMRAP
10x Scapula Pushup
10x Glutebridge
5x D.Dog-Cobra
5x Broadjump
Movement prep.
3 Rounds, 20/10
– High Hang High Pull
– Hang Power Clean
– Push Press
– Push Jerk
WOD
3 Rounds
5x Hang Power Clean
5x Jerk/Press
3 Rounds (use 80% of first part)
10x Hang Power Clean
10x Jerk/Press
3 Rounds (use 60% of first part)
15x Hang Power Clean
15x Jerk/Press
(sets must be unbroken.
Perform 5x Burpee over bar + 5x Deadlift every time you drop)
Cool down
10x Shoulder Circles
1 Min each
– Neck Stretch
– Upper back Stretch
Wednesday
Warm Up
Line Drills
(Running warm up)
Warm Up / Skill
EMOM
1x Turkish Get Up
WOD
Timecap 25 Min
800m Run
200m Double KB Frontrack Carry
200m Famers Carry
400m Run
200m Double KB Frontrack Carry
200m Famers Carry
800m Run
in remaining time:
AMRAP
10+10x Single Leg Deadlift
10+10x Sidebend
10x Russian Twist
Cool down
1 Min
Low back Stretch
Tuesday
Warm Up
Hip Circiut
3 Rounds
5+5x Hamstring Stretch
5+5x Skater Squat into Kossack Squat
5+5x Samson Lunge
Movement prep.
2 Rounds
10x 90°-90°-Drill
10x Airsquat
5x Toes-to-hell Rocks
„Burgener Warm Up“
Strength/Skill
E2MOM
3 Sets
1x Clean +10x Frontsquat
4 Sets
1x Clean + 5x Frontsquat
5 Sets
1x Clean + 3x Frontsquat
(increase weight each set)
Finisher
21 – 15 – 9
Hang Squat Clean
Jump over Bar
Cool down
1 Min each
Figure 4 Stretch