WOD's

MONDAY

13`
3 sets
AMRAP 3`
24 alternating DB gorilla row (2x17.5/10)
20 DB deadlift (2x17.5/10)
Max distanz DB farmer Carry (2x17.5/10)
*2 min rest between the AMRAPS*

10`
3 rounds
20-30 hollow body rocks
20-25 mountain climbers (r+l=1 rep)
4-6 alternating aligator rolls
*60-90 sec rest*

20-25`
Leg/Feet mobility coach choice

TUESDAY

10`
4 sets
4 jerk balance from the ground (moderate weight, focus on technik)

12`
5 sets
3 power cleans + 1 power jerk

10`
3 sets
5 clean pull (heavy weight)

10`
4 sets
5 back squat from the rack

Optional:
2-3 rounds
20 alternating anti rotation russian twist
8-12 superman with 2 sec hold on top
20-30 reverse crunch

WEDNESDAY

DB HYROX

400m run (or 1100/850m bike erg)
40 DB push jerk (or push press)
400m run (or 1100/850m bike erg)
30 DB burpee deadlift
400m run (or 1100/850m bike erg)
500m row or ski
400m run (or 1100/850m bike erg)
25m sled pull (80/120)
400m run (or 1100/850m bike erg)
50m single DB walking lunges
400m run (or 1100/850m bike erg)
40 DB thrusters

Dumbbells
RX: 2x20/12.5
INT: 2x15/10
BGN: 2x12.5/5

THURSDAY

18`
5 sets
5 KB goblet squat
5 DB floor press
3 weighted chin up (or strict chin up)
*60-90 sec rest between the sets*
-Work as heavy as possible-

Modified DIANE

20`
Option A
21-15-9-6
HSPU
Deadlift (102/70)
Calorie ski or row

Option B
21-15-9-6
Pike push up
Deadlift (80/50)
Calorie ski or row

FRIDAY

10`
2 sets
10 BB split squat from the rack /side

8
2 sets
12 kneeling sling shots

8`
2 sets
8 KB cossack squat /side

AMRAP 18`
100m run
6 DB snatch (22.5/15)
7 TTB/TTR

SATURDAY

12`
4 sets
3 BB frontsquat + 3 BB back squat from the rack
(Make no break wenn you switch from front to back rack)

10`
3 sets
10 BB defizite sumo deadlift

8`
2 sets
10 single arm DB row /side

8`
2 sets
18 alternating KB gorilla row

10`
3 sets
6 DB zottmann curls

15`
25-20-15
Burpee box jump step down
Calorie ski or row (W: 22-17-13)
Wall balls (9/6)

SUNDAY

Team of two

Option A:

Buy in: 300 DU

21 synchro BB burpee squat clean
21 synchro TTB/TTR
21 synchro BB push press

30 BB burpee squat clean
30 TTB/TTR
30 BB push press

9 synchro BB burpee squat clean
9 synchro TTB/TTR
9 synchro BB push press

Buy out: 50 box jump step down

BB:
RX: 45/32
INT: 40/27
BGN: 30/15

Option B:

Buy in: 300 SU

21 synchro DB burpee squat clean
21 synchro hanging knee raises
21 synchro DB push press

30 DB burpee squat clean
30 hanging knee raises
30 DB push press

9 synchro DB burpee squat clean
9 synchro hanging knee raises
9 synchro DB push press

Buy out: 30 box jump step down

DB
RX: 2x20/12.5
INT: 2x17.5/10
BGN: 2x12.5/5