Monday
Warm Up
3 Min AMRAP
10x 90°-90°-Drill
10x Airsquat
10x Inchworm+Pushup
Movement prep
20/10 x 3
– Forntsquat
– Forntrack-Backrack Switching
– Backsquat
Strength/Skill
„Bear Complex“
Power Clean-Front Squat-Shoulder to Overhead-Backsquat-Sh. to Oh.
4 Sets, EMOM, Warm Up
5 Sets, every 90 Sec, build up weight
5 Sets, E2MOM, heavy sets across
Finisher
TABATA
Burpee over bar
Friday
Warm Up
4 Min AMRAP
10x Double Under
5x Airsquat
10x Double Under
5x D.Dog-Cobra
10x Double Under
5x Sit Up
Movement prep.
20/10 x 2
– Toes to heel Rocks
– Goblet Squat Hold
– Samson Lunge
WOD
20 Min AMRAP
10x Wallball
10x Sit Up
20x Double Under
20x Wallball
20x Sit Up
40x Double Under
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Cool down
1 Min
– Calve Stretch
– “
– Seal Stretch
Thursday
Warm Up
4 Min AMRAP
10x Buttkicks
10x High Knees
10x Step Ups
10x Single Arm Devils Press
Movement prep.
Skill:
„“Miexed Farmers Carry“ DB Step Ups
WOD
3 Rounds
10x Devils Press
20x „Mixed Farmers Carry“ DB Step Ups
400m Run
Cool Down
2 Rounds
5x Jefferson Curl
5+5x Groiner – Hamstring Stretch
Wednesday
Warm Up
3 Min AMRAP
10x Jumping Jack
10x Scapula Pushup
10x Hollow Rock
10x Arch Rock
Movement prep.
20/10 x 2
– Push Press with Hold @ Dip
– Push Jerk with Hold @ Receiving
– Scalpula Pullup
– Arch Hang
WOD
21x Shoulder to Overhead (45/30)
21x C2B / Pullup
15x Shoulder to Overhead (60/40)
15x C2B / Pullup
9x Shoulder to Overhead (75/50)
9x C2B / Pullup
Cool down
2 Rounds
10x Shoulder Circles
10x Neck Circles
Tuesday
Warm Up
3 Min AMRAP
5x Passthru
5x D.DOg-Cobra
5x Scapula Pushup
10x Groiners
10x Airsquat
Movement prep:
20/10 x 2
– Scapula Pullup
– Tempo Pushup @22X2
– Squat Hold
WOD
„Chelsea“
30 Min EMOM
5x Pullup
10x Pushup
15x Airsquat
(Advanced: Strict Pullups)
Cool down
1 Min
Chest Stretch