WOD's

MONDAY

18`
6 set (new set every 03:00)
30 SU or 30 line hops
7 DB burpee deadlift (2×17.5/10)
7 DB hang power clean (2×17.5/10)
5 DB push press (2×17.510)
30 SU or line hops

10`
3 sets
8-10 DB overhead tricep extensions
8-10 DB zottmann curls
Max reps push ups

15`
Leg/Feet mobility coach choice

TUESDAY

12`
4 sets
6 BB back squat from the rack

10`
5 sets
1 BB Power clean + 1 power jerk

10`
4 sets
2 BB cluster

10`
3 sets
8-10 BB deadlift

WEDNESDAY

Option A:
2000m row or ski
70 box jumps over
50 d-ball over shoulder (20/12)
70 wall balls (9/6)
2000m row or ski

Option B:
1600m row or ski
60 box step over
40 d-ball over shoulder (15/9)
60 wall balls (6/4)
1600m row or ski

5`
Cool down

THURSDAY

Hand stand walk (1/2)

20`
HSW strength/technik coach choice

EMOM 20`
Option A:
1. 10 sandbag/d-ball on shoulder squat (40/25)
2. 10 burpee pull ups
3. 15/12 cal AB
4. 2-3 rope climb

Option B:
1. 8 sandbag/d-ball on shoulder squat (25/12)
2. 8-10 burpee ring row
3. 12/9 cal AB
4. 3-5 bandet pull ups

FRIDAY

10`
4 sets
8-10 kneeling DB arnold press

10`
2 sets
10-12 half kneeling KB single arm bizeps curl

5`
3 sets
40 sec dual KB bottom up hold
*60 sec rest*

20`
Option A:
4 rounds
16 DB snatch (22.5/15)
16 pistole squats
18 dual DB deadlift (2×30/20)
70 DU
*90 sec rest after each round*

Option B:
4 rounds
16 DB snatch (17.5/10)
12 DB goblet squat (17.5/10) (or 16 scale pistole squats)
18 dual DB deadlift (2×20/12.5)
70 line hops
*90 sec rest after each round*

SATURDAY

10`
2 sets
10 BB back rack front foot elevated split squats /side

10`
3 sets
6-8 BB hip thrust

14`
3 supersets
8-10 BB wide grip row
*30 sec rest*
12-15 bandet face pulls
*60 sec rest*

12`
4 sets
7-9 BB sumo deadlifts

10`
3 sets
MAX reps strict (or bandet) chin ups

Option A:
3 rounds
12/9 cal ski or row
12m single DB walking lunges (22.5/15)
15 TTB/TTR
12m single DB walking lunges (22.5/15)
3 wall walks

Option B:
3 rounds
12/9 cal ski or row
12m single DB walking lunges (17.5/7.5)
15 hanging leg raises (or v-ups)
12m single DB walking lunges (17.5/7.5)
5 inchworm push us

SUNDAY

Team of 2

Option A:
15 synchro BB overhead squat
30 burpee box jump overs
15 synchro BB thrusters
30 burpee box jump overs
15 synchro pull ups
2500/2000m row
20 synchro BB power cleans
30 burpee box jump overs
20 synchro BB thruster
30 burpee box jump over
15 synchro BB overhead squat

BB: 40/30 kg

Option B:
15 synchro DB front squat
22 burpee box jump overs
15 synchro DB thrusters
22 burpee box jump overs
30 ring rows
2000/1500m row
20 synchro DB power cleans
22 burpee box jump overs
20 synchro DB thruster
22 burpee box jump over
15 synchro DB front squat