Monday
Warm Up
Double Under Skill
Movement prep.
20/10 x 2
– Samson Lunge
– Jumping Squat
WOD
400m Run
80x Double Under
40x Wallball
20x Single Arm Oh. Lunge
400m Run
2 Min Rest
Back in reverse order
Accessorx work
30/15 x 2
– L-Sit/ TtB Drill
– V-Ups
– Alt. V-Ups
– Sideplank (L)
– Sideplank (R)
– Rest
Friday
Warm Up
3 Min AMRAP
5+5x Plate Suitcase Deadlift
10x Buttkicks
10x Samson Lunge
Movement prep
20/10 x 2
– Plate Sidebend (L)
– Plate Sidebend (R)
– Plate Ground to Overhead
– Plate Box Step Ups
– D.Dog-Cobra
WOD
20 Min AMRAP
400m Plate Carry (20/15)
20x Plate Box Step Over
20x Plate Ground to Overhead
20x Burpee Box Jump
Cool down
1 Min
– Low Back Stretch (L)
– Low Back Stretch (R)
– Child Pose
Thursday
Warm Up
Line Drills
Movement prep.
20/10 x 3
– Scapula Pullup
– Kipping
– KB Swings
WOD
„Helen“
3 Rounds
400m Run
21x American Swing (24/16)
12x Pullup
Accessory work
EMOM, 3 Rounds
10x Single Leg Deadlift (L)
10x Single Leg Deadlift (R)
10x KB Halos
Wednesday
Warm Up
4 Min AMRAP
10x Jumping Jack
5x D.Dog-Cobra
10x Hollow Rock
10x Scapula Pushup
Movement prep.
20/10 x 3
– Vertical Jump
– Tall Jerk Foot Drill
– Push Press
Strength
4 Sets, E2MOM
10x, 8x, 6x, 4x – Push Press
4 Sets, E2MOM
5x, 4x, 3x, 2x – Push Jerk
4 Sets, E2MOM
3x, 2x, 1x, 1x – Split Jerk
Finisher
TABATA
Tuesday
Warm Up
4 Min AMRAP
5x Deck Squat
10x Jumping Squat
5x Beat / Kipp Swing
10x Scapula Pushup
Movement prep.
30/30 Interval, 3 Rounds
– Muscle Up Transition
– Row
WOD
EMOM, 4 Rounds
– AMRAP Ring Muscle Up
– 15/12 cal Row
– Rest
Accessory work
EMOM, 3 Rounds
– 5-8x Strict Ring Pullup
– 40 Sec. Pallof Press
– 40 Sec. Pallof Press