WOD's

MONDAY

21`
Death by EMOM
EMOM for long as possible (max 21 min)
1. 9/6 cal cardio (13/10 bike erg)
2. 4-6-8.. DB clean and jerk (2x17.5/10)
3. 4-6-8.. burpee over DB

12`
3 rounds
36m heavy KB single arm carry /side
12-18 sit ups
15-25 sec L-sit hold

15-20`
Leg/Feet mobility coach choice

TUESDAY

14`
4 sets
8 BB deadlift

10`
3 sets
10 BB good mornings

10`
4 Supersets
10 BB curls
10 BB behind the neck press

12`
4 sets
KB comblex:
2 KB thruster + 4 KB overhead lunges + 2 KB thrusters

WEDNESDAY

GLA TABATA
(try to breathe only through your nose)

10 min cardio
Deep squat hold tabata

10 min cardio
Hollow hold tabata

10 min cardio
Supermen hold tabata

THURSDAY

15`
3 sets
8-12 DB single leg box step up left side
3-5 rope pull ups
8-12 DB single leg box step up right side
Max reps pull ups on rings
*90 sec rest*

25`
Option A:
AMRAP 10`
10 DB hang power snatch (22.5/15)
10 burpees over DB
10 TTB/TTR
12 m hand stand walk

*5 min Rest*

AMRAP 10`
12 m hand stand walk
10 TTB/TTR
10 burpee over DB
10 DB hang power snatch (22.5/15)

Option B:
AMRAP 10`
10 DB hang power snatch (17.5/10)
10 burpees over DB
10 hanging leg raises
4 wall walks (or 10 inchworm push ups)

*5 min Rest*

AMRAP 10`
4 wall walks (or 10 inchworm push ups)
10 hanging leg raises
10 burpee over DB
10 DB hang power snatch (17.5/10)

FRIDAY

EMOM 20`
1. 30 sec plank KB pull through (12/8)
2. 16 alternating gorilla row (16/10)
3. 20-30 sec hollow hold
4. 8-12 deficite push up on KB
5. Rest

20`
5 rounds:
20 alternating KB goblet tall kneeling to standing (16/10)
10 box jumps overs
8 HSPU
20 sec. Sprint on cardio machine
*60 sec rest*

5`
Core tabata

SATURDAY

15`
5 sets
3-4 BB front squat from the rack

12`
4 sets
4-6 BB strict shoulder press

8`
3 sets
8-10 DB hammer curls

10`
3 sets
6-10 front- to lateral DB shoulder raises

8`
3 sets
Max reps chin up (bandet)

10`
3 sets
6-8 KB seated arnold press

Option A:
AMRAP 16`
200m run
* 2 DB goblet squat (25/17.5)
10 v-ups
(* every round + 2 reps)

Option B:
AMRAP 16`
200m run (or 600/500m bike erg)
* 2 DB goblet squat (20/12.5)
10 tuck ups (or sit ups)
(* every round + 2 reps)

SUNDAY

Team of two

Option A:
5 rounds
10 synchro BB power cleans (50/35)
10 chest 2 bar pull ups
10 synchro slam balls (20/12)
10 strict TTB
100 DU

*4 min rest*

50 synchro slam ball on shoulder squat (20/12)
10 rope climbes
50 synchro BB shoulder to overhead (50/35)
100 burpee over planking partner

Option B:
5 rounds
10 synchro single DB power cleans (22.5/15)
10 pull ups (Or 20 ring rows)
10 synchro slam balls (15/9)
10 strict hanging knee raises
100 line hops

*4 min rest*

50 synchro slam ball on shoulder squat (15/9)
10 rope climb lay to stand
50 synchro single DB shoulder to overhead (22.5/15)
100 burpee over planking partner