WOD's

MONDAY

AMRAP 16`
40 SU or line hops (vor- and backwards)
5 push up climber complex*
20 single arm KB swings (10 reps /arm) (16/12)
12/9 cal cardio
*Push up climber complex= 1 push up + 4 mountain climbers (R+L=1 rep)

12`
Shoulder health
3 set
6-8 DB shoulder z-raises
30 sec lateral shoulder hold rotation vorward
30 sec lateral shoulder hold rotation backwards
4-6 DB lu raises
*Rest 1 min*
DB: very light weight

15-20`
Shoulder/arm mobility coach choice

TUESDAY

Clean and jerk (2/4)

5`
Theorie split jerk technik

15-20`
Train on your split jerk technik coach choice
(Only BB or moderate weight)

10`
3 sets
4 power clean and jerk (split jerk)

10`
2 sets
3 squat clean and jerk (split jerk)

WEDNESDAY

Circle coach choice🏋🏼‍♂️

THURSDAY

Strict pull up and dip strength (2/4)

14`
3 sets
6-10 bar dips (strict or bandet)
8-12 alternating DB renegate row push ups
*90 sec rest*

8`
3 sets
Max time pull up hold (beginner with band/ring)

12`
4 sets
6-12 Feet elevated ring rows

16`
Option A
21-15-9-6
Single DB overhead squat
TTB/TTR
Burpee to target
Cal ski or row (W: 17-12-7-4)

Option B
21-15-9-6
Single DB front squat
Hanging leg raises or knee tucks
Burpee to target
Cal ski or row (W: 17-12-7-4)

FRIDAY

10`
3 sets
8-10 KB plank to upright row

10`
3 sets
12-16 alternating KB pivot lunge

24`
For time:
Buy in
800/650m row

20-15-10-5
Dual DB push press (22.5/15)
Hanging knee tucks

20-15-10-5
Hand release push up
Supine leg raises

Buy out
800/650m row

5`
Cool down

SATURDAY

12`
4 sets
5-6 BB back squat from the rack

10`
3 sets
6-10 BB deadlift

12`
4 sets
5-7 BB hip thrust

13`
3 Superstets
6-8 DB arnold press
6-8 DB front raises
*90 sec rest*

10`
3 supersets
8-12 deficite push up
6-10 elbow plank press
*90 sec rest*

18`
Option A
3 sets
AMRAP 4`
40/32 cal row or ski
Max reps wall balls (9/6)
*2 min restbetween the AMRAP`s*

Obtion B
3 sets
AMRAP 4`
27/21 cal row or ski
Max reps wall balls (6/4)
*2 min restbetween the AMRAP`s*

SUNDAY

Team of 3
80 Burpee over planking partner
(1 athlete d-ball hold 35/25 or 20/15kg)
60 synchro TTB/TTR or leg/knee raises
(1 athlete dead hang)
80 cal row or ski (1 athlete rest)
(1 athlete wall sit)
60 pull up or ring row (1 athlete rest)
(1 athlete handstand hold on wall)
80 synchro DB goblet squat (22.5/15) or (17.5/10)
(1 athlete rest)
60 synchro DB snatch (22.5/15) or (17.5/10)
(1 athlete reverse plank)