WOD's

MONDAY

18`
500/450m row or ski
40 wall balls
200 SU
300/275m row or ski
30 wall balls
150 SU
150/130m row or ski
20 wall balls
100 SU

10`
Max reps hanging knee to elbow (or strict knee raises)
8-10 side plank up and downs /side
Max time inch worm hold

15`
Leg/feet mobility coach choice

TUESDAY

10`
3 sets
12-16 BB front rack alt. reverse lunges from the rack

10`
3 sets
4 BB front squats from the rack

10`
4 sets
3 BB power clean and jerk (TNG)

20`
For time:
500/400m ski (0r row)
21 BB power cleans (50/35)
500/400m ski (or row)
15 BB power cleans (50/35)
500/400m ski (or row)
9 BB power cleans (50/35)
500/400m ski (or row)

WEDNESDAY

AMRAP 35`
2 KB american swings
2 KB goblet squat
2 push ups (RX HSPU)
25/21 cal. Cardio of your choice
2 D-ball over shoulder (20/12)
2 sit ups
2 burpees over D-ball
2 jumping lunges
• every round +2 reps

THURSDAY

TTB technik/strength (2/2)

20`
TTB technik/strength coach choice

17`
3 rounds
800/750m bike erg
2-4 rope climbes (or 4-6 pull ups)
3-5 wall walk
*1 min rest*

FRIDAY

10`
3 rounds
6-8 KB curl squat
10-12 KB kneeled press to tricep extensions

10`
2 sets
8 KB lunges to windmill

20`
3 rounds
21 single arm KB swings (20/12)
15 BB thrusters (40/30)

*3 min rest*

3 rounds
21 single arm KB swings (20/12)
15 bar faceing burpees

SATURDAY

10`
6 sets
3 BB back squat from the rack

10`
3 sets
5-7 BB bench press

8`
3 sets
8-10 DB chest fly

8`
2 sets
8-10 KB goblet curtsy lunges /side

10`
3 sets
8 KB floor press
60-90 sec planking shoulder taps

10`
3 rounds for time:
20 dual DB shoulder to overhead (2×17.5/10)
18/15 cal AB
20 dual DB row (2×17.5/10)
18/15 cal AB



Hyrox
2 rounds of:
20 shuttle run (1 shuttle run=15m)
400m row
25 wall balls
*2-4 min restwalk*

2 rounds of:
400m ski
20 shuttle run
30m hand release burpee broad jumps
*2-4 min restwalk*

2 rounds of
20 shuttle run
30m single DB lunges (20/10)
4-6 shuttle sprints
*2-4 min rest walks

SUNDAY

Team of 3

4 rounds:
12 synchro TTB
30 wall balls (9/6)
12 synchro KB front rack lunges (20/12)
8 wall walks
12 synchro KB taters (20/12)
30 burpees over KB
12 synchro dual KB cleans (20/12)
40cal AB
(One Athlete wheigted box step up)


Grind games
800m run + 2000m bike erg
1000m ski
800m run + 2000m bike erg
60 box jump over
800m run + 2000m bike erg
1000m row
800m run + 2000m bike erg
50 burpee box jump overs
800m run + 2000m bike erg
60 worm squats
800m run + 2000m bike erg
40/30 cal AB