Friday
Warm Up AMRAP 5
5+5 Suitcase DL
5+5 Single Leg DL
2 Lanes High Kick
15 sec Packing
Specific Warm Up E2,5MO2,5M
Deadlifts
15 @ (empty bar)
15 @ 30 %
14 @ 45 %
13 @ 60 %
Strength E3MO3M
Deadlifts
12 @ 70 %
11 @ 70 %
10 @ 70 %
Finisher AMRAP 5
DU
Cool Down 5 min
10 Hernia ↔ Deep Squat
5+5 T-Spine Rotation
Thursday
Warm Up AMRAP 6
5 Scapula Pull Up
2 Lanes Walking Lunges
5+5 Bottom Up Press
5 KB Taters
Mobility 3 x (30/10)
Hip Rotation
Arm Circles Backwards
Cat ↔ Cow
WOD Preparation 2 x (45/15)
1st Round:
Thruster (empty bar)
Knee Raises
RKBS (light weight)
→ increase Load
2nd Round:
Thruster (WOD Load)
TTB
RKBS (WOD Load)
WOD 21 – 15 – 9
Thruster
Toes To Bar
RKBS
→ TC: 15 min
Wednesday
Warm Up AMRAP 5
20 DU
10 Wallslides
5 Ring Row
5 Push Up
WOD Preparation 3 x (30/10)
DU/SU
Kipping
Push Up ↔ Plank
WOD TC: 25 min
Buy In: 250 DU
30 Pull Up
30 Push Up
20 Chest To Bar Pull Up
20 HSPU
10 Muscle Up
10 Wallclimb
Cash Out: 250 DU
Cool Down 5 min
5+5 Deep Squat Rotation
5+5 Lat Stretch ↔ Triceps Stretch