WOD's

MONDAY

17`
For time:
12/9 cal cardio
21 air squat
21 burpees
12/9 cal cardio
15 bx jump- or step overs
15 wall balls (9/6)
12/9 cal cardio
9 burpee box jump or step over
9 wall ball cluster (9/6)

10`
3 sets
12-15 KB plank shoulder slide press /side
12-15 bandet face pulls

15`
Hip/back mobility coach choice

TUESDAY

10`
3 sets
6-8 BB front squat from the rack

10`
5-7 BB strict press from the rack

10`
5 sets
3 heavy BB power clean

AMRAP 12`
12 BB deadlift
9 BB hang power clean
6 push jerk

Option A: 50/35
Option B: 40/25

WEDNESDAY

EMOM 36`
1. 15-25 wall balls (9/6)
2. 9/6 or 15/12 cal cardio
3. 12-20 KB swings (20/12)
4. 4 wall walks or 7 inch worm push ups
5. 00.30-00.40 sec jumping lunges
6. rest

THURSDAY

17`
3 rounds
8 dual KB lateral shoulder raises
*30 sec rest*
4 slow and controled negativ HSPU
*30 sec rest*
24m dual KB overhead carry
*90 sec rest*

20`
Option A:
4 rounds
15/12 cal row or ski
15 DB front squat (2×22.5/15)
8 pull ups

Option B:
4 rounds
12/9 cal row or ski
10 DB goblet squat (22.5/15)
8 ring rows

5`
Core tabata or cool down

FRIDAY

15`
3 sets
6-8 BB zercher squat
*20 sec rest*
7 DB zottmanncurls

10`
3 sets
14-18 alt. KB gorilla row

22`
Option A:
For time
18-15-12-9-6
Cal. Row or ski (w:15-12-9-6-3)
GHD floor sit ups
HSPU
KB deadlift (2×28/16)

Option A:
For time
18-15-12-9-6
Cal. Row or ski (w:15-12-9-6-3)
GHD floor sit ups
Push ups or pike push ups
KB deadlift (2×28/16)

SATURDAY

10`
3 sets
8 BB strict shoulder press from the rack

10`
3 sets
6 BB back squat from the rack

15`
3 sets
14 alt. DB row
*20 sec rest*
8 plank DB reverse fly /side

15`
8-10 plate lu raises
*20 sec rest*
10 plate front raises

10`
2 sets
6-8 DB curtsy lunges /side

Option A:
AMRAP 15`
12/9 cal row or ski
2-4-6-8-10.....
Dual DB angel press box step overs (2×15/7.5)

Option B:
AMRAP 15`
12/9 cal row or ski
2-4-6-8-10.....
Single DB angel press box step overs (17.5/10)

SUNDAY

Team of two

Option A
For time:
30 synchro burpee broad jump
100 wall balls
100 pull ups
200 DU
4 rope climb

Then 4 rounds of:
15 BB thruster (43/30)
15 synchro KB russian swing (24/16)
15 box jumps overs

Option B
For time:
30 synchro burpees
80 wall balls
60 pull ups
200 DU (or line jumps)
8 stand to lay rope climb (or 24 ring rows)

Then 4 rounds of:
15 DB thruster (2x15/10)
15 synchro KB russian swing (20/12)
15 box step overs