Monday
Warm Up
4 Min AMRAP
10x 90°-90°-Drill
5x D.Dog-Cobra
10x Scapula Pushup
10x Airsquat
Movement prep.
– No Pushup Burpee
– Burpee Snap Drill
– DB Squat (slow & controlled)
WOD
0-10 Min
For time
10,9,8…1x
– DB Squat
– DB facing Burpee
10-20 Min
For time
15 – 10 – 5
DB Clean & Press
30 – 20 – 10
Lateral DB Jumps
Cool down
2 Rounds
10x Windmill
10x Shoulder Circles
Friday
Warm Up
4 Min AMRAP
10x No Push Up Burpee
5x DB Tater
5x D.Dog-Cobra
Movement prep
3 Rounds
5x Squat into Pike
5 breaths Seal Stretch
Skill
DB Hang Squat Clean into Thruster
= DB Hang Cluster
WOD
21 – 15 – 9, Timecap 9 Min
– DB Hang Cluster
– Burpee over Dumbbell
Accessory work
EMOM, 2 Rounds
10x Single Arm Bent over row (L)
10x Single Arm Bent over row (L)
10x Single Arm Highpull (L)
10x Single Arm Highpull (R)
10x Single Arm OH Press (L)
10x Single Arm OH Press (R)
Thursday
Warm Up
4 Min AMRAP
5x No Pushup Burpee
5+5x Suitcase Deadlift
5x No Pushup Burpee
10x Deadbug
Movement prep.
20/10 x 3
– Hollow Hold
– KB Russian Swing
WOD I)
3 Min AMRAP
1,2,3…x KB Russian Swing
1,2,3…x Burpee
WOD II)
17 Min AMRAP
20x KB Russian Swing
1,2,3…x Goblet Squat
20x Hollow Rock
1,2,3…x Goblet Squat
2x 20m Farmer Carry
1,2,3…x Goblet Squat
Wednesday
Warm Up
3 Min AMRAP
10x Samson Lunge
8x Glutebridge
4x Inchworm
Movement prep.
Hip Flexor mobility
Frontrack mobility
Strength/Skill
12 Sets, every 90 Sec
1-4: 5x High Hang Clean +1x Hang Clean +1x Below Knee Clean
5-8: 1x High Hang Clean +5x Hang Clean +1x Below Knee Clean
9-12: 1x Hang Clean + 1x Below Knee Clean
WOD
30x Hang Clean
EMOM 5x Burpee
Cool down
2 Min Child Pose
Tuesday
Warm Up
4 Min AMRAP
10x 90°-90°- Drill
5x Glutebridge
5x Toes to heel Rocks
5x D.Dog-Cobra
20x Double Under / Jumping Jack
Movement prep.
3 Rounds
5x BTN Snatchgrip Push Press
5x Tempo Overhead Squat @ 3211
WOD
4 Rounds, Timecap 15 Min
10x Unbroken OH Squat
20x Push Up
30x Jump over bar / 60x Double Under
Cool down
2 Rounds
5x Squat into pike
5x D.Dog-Cobra
Chest Stretch