WOD's

MONDAY

AMRAP 16` (easy pace! 60-70% effort)
20/16 cal bike
7 DB snatch left (17.5/10)
3 burpee to tuck jump
6 hand release push up
3 burpee to tuck jump
7 DB snatch right (17.5/10)
7 DB goblet squat (17.5/10)
30 sec rest

8`
3 sets
25-30 sec KB flutter kicks

20-25`
Leg/feet mobility coach choice

TUESDAY

15`
8-6-4
Squat snatch

15`
6-6-4
Hang power snatch

18`
2 rounds for time
10 pull ups
15 BB thruster (35/25)
25/20 cal row
15 BB thrusters (35/25)
10 pull ups
3 min rest between the rounds

WEDNESDAY

GLA

15 min AB
15 min ski
15 min row

just try to breathe only through your nose

THURSDAY

20`
3 rounds
Sandbag/D-ball strength
3 sandbag clean to left shoulder
3 sandbag squat with bag on left shoulder
3 sandbag clean to right shoulder
3 sandbag squat with bag on left shoulder
12-15m sandbag bearhug walking carry
2 min rest

20`
2 rounds
10 HSPU (Rx strict)
12 TTB/TTR
20/16 cal AB

2 min rest

3 rounds
15/12 cal AB
12 v-ups/tuck ups
8 DB push press (20/12.5)

FRIDAY

20`
3 sets
6-8 DB romanian split squat per leg
3 DB turkish get up per side

AMRAP 7`
15/11 cal AB
6 KB singel arm gorilla row per side (16/10)
8 KB snatch (16/10)

4 min rest

AMRAP 7`
6 dual KB push press (16/10)
12 KB DL (16/10)
8 TTB/TTR

SATURDAY

15`
3 sets
8-10 BB hip thrust

10`
3 sets
10-12 bandet hamstring curls

18`
2 sets
6-8 half kneeling KB SA shoulder press per side
8-10 DB shoulder raises

Core EMOM 8`
1. 20-30 sec hollow hold
2. 20-30 sec inch worm
3. 20-30 sec tuck ups
4. 15-20 sec hanging L-sit hold

18`
15-12-9-6
Cal. Row (W:12-9-6-3 cal.)
Burpee over rower
KB goblet squat (20/12)

SUNDAY

For time
30/24 cal AB
6 rope climb
40 WB (9/6)
12 angel press (22.5/15)
30/24 cal AB
12 angel press (22.5/15)
40 WB (9/6)
6 rope climb
30/24 cal AB