Tuesday
Warm Up AMRAP 4
1 lane Kosaq Squats
1 lane Hip Rotation →
1 lane Hip Rotation ←
10 Air Squat
1 lane High Kick
1 lane Rotation Lunge
Core Activation AMRAP 5
10 Plank ↔ Push Up Position
10 Window Wiper
10 Goblet Squat
Specific Warm Up E3MO3M
Back Squat
15 @ (empty bar)
14 @ 30 – 40%
13 @ 50 – 60%
Strength E4MO4M
Back Squats
12 @ 70%
11 @ 65%
10 @ 60%
Cool Down
5 min @ very low intensity
Air Bike OR
Row OR
Run
Monday
Warm Up 3 min
„Catch it if you can“
Push Up Position
Air Squat
Jumping Jacks
Skill each 6x(20/10)
I. Burpee Drill → 4 Burpees → pacing
2 min REST
II. Reverse Wallclimb
2 min REST → get a stick/bar
III. SDLHP → Step by Step
WOD Prep TC: 15 min
2, 4, 8, 16 Burpee
5 Wallclimb
10 SDLHP
Cool Down 5 min
10 Cat ↔ Cow
10 Bridge ↔ Packing
Friday
Warm Up AMRAP 4
10 Air Squats
5 Push Ups
10 V-Ups
5 Wallslides
1 lane Hip Rotation
Skill
Thruster Complex
Kipping Progression
WOD Prep
increase weight to WOD Load
WOD 21 – 15 – 9
Thrusters
Toes To Bar
Cool Down
1 lane hip rotation forward
1 lane hip rotation backwards
1 lane arm circles forward
1 lane arm circles backwards
Thursday
Warm Up – 2x(30/10)
DU/SU
Rotation Lunges
Walking Good Mornings
Movement Prep
5min DU Practice
2min Box Jump Over Practice
2min Sandball Slam Practice
2min Sit Up Practice
WOD – AMRAP 23:23min
10, 20, 30, … DU/SU
1, 2, 3, … Sandball Slam
1, 2, 3, … Box Jump/Step Over
1, 2, 3, … Sit Up
Cool Down 5 min
10 Cobra Stretch ↔ Child
10 Glute Stretch ↔ Quad Stretch Right
10 Glute Stretch ↔ Quad Stretch Left
Monday
Warm Up
3 Min
10x Airsquat
10x Jumping Jack
10x Glutebridge
5x D.Dog-Cobra
Movement prep.
20/10 x 2
– Jumping Squat
– Dumbbel Snatch
– Tempo Pushup @ 31X1
WOD
20 Min AMRAP
30x Wallball
30x DB Snatch
30x Pushup
Cool down
2 Rounds
5+5 x Groiners + T-SPine Rotation
10x Shoulder Circles