Monday
Warm Up
3 Min
Rowing Skill
Movement prep.
20/10 x 3
– Power Clean
– Frontsquat
– Hang Squat Clean
WOD prep.
Test workout weights
WOD
3/2 Min Interval, 4 Rounds
1.
– 50/35cal Row
+ AMRAP Hang Squat Cleans
2.
– 50/35cal Row
+ AMRAP Push Press
3.
– 50/35cal Row
+ AMRAP Squat Cleans
4.
– 50/35cal Row
+ AMRAP Shoulder to Overhead
Cool Down
2 Rounds
10x 90°-90°-Drill
5+5 Lunge + T-Spine Rotation
Friday
Warm Up
4 Min AMRAP
10x Plate Jumps
5x Plate Ground to Overhead
10x Glutebridge
5x Plate Ground to Overhead
Movement prep.
20/10
– Deadbug
– Romanian Deadlift
– Bent over row
Skill/Strength
Deadlift
5 Sets, E2MOM
10x Deadlift
(increase weigth each set)
WOD
12 Min AMRAP
12x Deadlift
21x Box Jump
Cool down
1 Min
– Calve Stretch
– “
– Child Pose
Thursday
Warm Up
4 Min AMRAP
10x 90°-90°-Drill
5x Toes to heel Rocks
5x D.Dog-Cobra
5x Jumping Squat
Movement prep
20/10×3
– Tempo Goblet Squat @32×1
– Tempo Goblet Squat @ 1-x1
– Squat-Pike
WOD
„Karen“
150x Wallball
Outdoor Option:
„Isabel“
30x Snatch
Cool down
2 Rounds
5+5 Groiner-Hamstring Stretch
10x Shoulder Circles
Accessory work
E2MOM
10x Single Leg Deadlift (L)
10x Single Leg Deadlift (R)
10x Arch Hold + Shoulder Drill
Wednesday
Warm Up
4 Min AMRAP
10x alt. V-Ups
10x Lunges
5x D.Dog-Cobra
5x Decksquat
Movement prep.
20/10 x 3
– TTB Drill
– Scapula Pullup
– Goblet Lunges
WOD
17 Min AMRAP
20x Toes to Bar
20x Db. KB Frontrack Lunges
20x Deck Squats
20x KB Deadlift
Cool down
1 Min
– Seal Stretch
– Pigeon Stretch
Tuesday
Warm Up
3 Min Warm Up
5x Inchworm
10x Split Jump
10x Samson Lunge
Movement prep.
20/10 x 3
– Vertical Jump
– Hindu Pushup
– Jerk Drills
Skill
Complex:
1x Push Press 2x Push Jerk 2x Split Jerk
4 Sets, EMOM
4 Sets, E2MOM
(increase weight each set)
WOD
12 – 8 – 4
Shoulder to Overhead
21 – 15 – 9
Burpee over bar
Cool down
1 Min each
– Chest Stretch
– Child Pose