WOD's

MONDAY

18`
10 plate ground to overhead (10/5)
10 burpee box jumps over (or step over)
*1 min rest*
20 plate ground to overhead (10/5)
12 burpee box jumps over (or step over)
*1 min rest*
30 plate ground to overhead (10/5)
14 burpee box jumps over (or step over)
*1 min rest*
40 plate ground to overhead (10/5)
16 burpee box jumps over (or step over)

10`
3 rounds
8-10 DB single leg RDL /side
12-15 bandet good mornings
*90 sec rest*

15`
Leg/feet mobikity coach choice

TUESDAY

8`
4 sets
3 muscle snatch

10`
5 sets
2 power snatch + 1 hang squat snatch

10`
5 sets
1 snatch (heavy ad possible)

Option A:
3 rounds
12/9 cal AB
24 sit ups
24 alt. single DB snatch (22.5/15)
12/9 cal AB
*60sec rest*

Option B:
3 rounds
12/9 cal AB
16 sit ups
16 alt. single DB snatch (22.5/15)
*60sec rest
12/9 cal AB

WEDNESDAY

Time cap: 36`
2 rounds
15 D-all over shoulder (20/15)
15/12 cal cadio
25 wall balls (9/6)
20/16 cal cardio
30 jumps over D-ball
25/20 cal cardio
40 burpees
25/20 cal cardio
30 wall balls (9/6)
20/16 cal cardio
20 D-ball over shoulder
15/12 call cardio
15 jumps over D-ball

THURSDAY

17`
3 rounds
5-7 KB goblet cossack squat /side
16 plate overhead lunges
40-60 sec weighted wall sit
*2 min rest*

18`
6 sets ( 1 set every 3 min)
Option A:
3 wall walk
9 DB thrusters (2×22.5/15)
63 DU

Option B:
1-2 wall walk (or 4 inch worm push ups)
9 DB thrusters (2×15/7.5)
80 SU

FRIDAY

10`
3 sets
14-18 KB kneeled alt. Shoulderpress steps

10`
4 sets
30-50 sec KB overhead swings

Option A:
E7MOM 21`
9-6-3
D-ball on shoulder squat (35/25)
3-2-1
Rope climbe

Option B:
E7MOM 21`
9-6-3
D-ball on shoulder squat (25/15)
6-4-2
Stand to lay Rope climbe (or strict pull ups

SATURDAY

12`
4 sets
7-9 BB deficite deadlift
*20sec rest*
15-20 sec supermen hold

10`
3 sets
6-8 BB hip thrust

10`
3 sets
8-10 Single DB row /side

10`
2 sets
10 DB bulgarian split squat /side

8`
3 sets
12 DB shrugs

20`
Option 1:
21-15-9
Cal. Row (w: 16-12-6)
Dual KB push press (2×24/16)
anchored sit ups
After each round 50m KB front rack carry (24/16)

Option 2:
15-12-9
cal. Row (w: 12-9-6)
dual DB push press (17.5/10)
anchored sit ups
After each round 50m KB farmer carry (16/10)

SUNDAY

Team of two

Option A:
4 rounds
40/32 cal bike erg
40 TTB/TTR
40 synchro air squats
40 BB shoulder to overhead (45/30)
40m burpee broad jumps

Option B:
4 rounds
30/25 cal bike erg
30 TTB/TTR
30 synchro air squats
30 DB shoulder to overhead (2×15/7.5)
30m burpee broad jumps