Monday
Warm Up
4 Min AMRAP
10x 90°-90°-Drill
10x Airsquat
10x „Schwimmer“
10x Jumping Jack
Movement prep
20/10 x 2
– Snatch Grip BTN Press
– Overhead Squat Hold
– Overhead Squat
Skill/Strength
EMOM, 6 Sets
10, 10, 8, 8, 5, 5
WOD
10x Overheadsquat
40x Wallball
10x Overheadsquat
30x Wallball
10x Overheadsquat
20x Wallball
Cool down
10x Shoulder Circles
1 Min Childs Pose
Friday
Warm Up
4 Min AMRAP
10x 90°-90°-Drill
10x Airsquat
10x Scapula Pushup
10x Tabletop Pulses
Movement prep.
1) 20/10 x 2
– Support on Rings Top Position
– Support on Rings Bottom Position
2) 20/10 x 2
– Clean 1st Pull
– Hang Power Clean
– Squat Clean
WOD
„Elizabeth“
21 – 15 – 9
– Cleans
– Ring Dips
Cool Down
1 Min
– Chest Stretch
– Pigeon Stretch
– „
Thursday
Warm Up
4 Min AMRAP
5x KB Swing
10x Hollow Rock
5x D.Dog-Cobra
10x Samson Lunge
Movement prep
20/10 x 3
– Wallslides
– Handstandhold
– Scapula Pullups
Skill
Kipping MU / Pullup
WOD
12 Min AMRAP
5x Muscle Up / 10x Pullup
10x Handstandpushup /20x Pushup
20x American KB Swing /30x KB Swing
Cool Down
Shoulder Mobility Flow
Wednesday
Warm Up
Line Drills (Running Warm Up)
Movement prep.
3 Rounds
5x Wallball
5x Box Jump
WOD
„Kelly“
5 Rounds
400m Run
30x Box Jump
30x Wallball
Cool Down
2 Rounds
5+5x Groiner – Hamstring Stretch
5x D.Dog-Cobra
1 Min
– Calve Stretch
Tuesday
Warm Up
3 Min AMRAP
10x Jumping Jack
10x Plate Ground to Overhead
5x Inchworm
Mobility
2 Rounds
10x 90°-90°-Drill
5x Toes-to-heel Rocks
5x Squat-Pike
5+5x Squat + T-Spine Rotation
Movement prep.
20/10 x 2
– Snatch Grip BTN Press
– Sotts Press
– High Hang Snatch
Skill/Strength
Complex
Overheadsquat – Snatch Balance – Hang Squat Snatch – Squat Snatch
3 Sets, EMOM
5 Sets, every 90 Sec.
3 Sets, E2MOM
Finisher
3 Min AMRAP
1,2,3…x
– Hang Snatch
– Pushup
– Airsquat