WOD's

SATURDAY

15`
4 sets
8 BB bench press
1min plank up and down + push up
*rest as needet*

15`
3 sets
5 BB back squat with 3 sec hold im squat position
Max time wall sit calf raises

12`
3 sets
8-12 DB tricep overhead extensions
Max reps bandet tricep overhead extensions (band on rack)

Core EMOM 12`
1. 30-40 sec pike leg lifts over DB
2. 30-40 sec DB turkish sit up
3. 40sec hollow hold

15`
8 rounds
500/400m bike erg
12 DB snatch (22.5/15)



Hyrox
Partner work 9min on 2 min off
1 round per station
Switch when athlete 1 ar done.

Station 1:
Athlete 1:
12 Single arm DB push press
12 single arm DB row
*20 sec rest*

Athlete 2:
Max reps KB goblet single leg box step up
*20 sec rest*

Station 2:
Athlete 1:
20 DB thrusters
*20 sec rest*

Athlete 2:
Max meters row
*20 sec rest*

Station 3:
Athlete 1:
30 mountain climbers
20 up and downs
*20 sec rest*

Athlete 2:
Max meters ski erg
*20 sec rest*

MONDAY

16`
4 rounds (one round every 4 min)
36m single DB suitcase carry (left arm)
12 dual DB hang clean and jerk (2×20/12.5)
36m single DB suitcase carry (right arm)
10 dual DB front rack reverse lunges
-rest of time easy pace on cardio machine-

10`
3 rounds
12 dual DB bizep curl and press (light weight baby)
Max reps diamond push ups
*90sec rest*

15`
Leg/feet mobility coach choice

TUESDAY

15`
Finde your 3 RM BB thruster from the rack
-then-
2 sets
Max reps BB thrusters with 40-50% of your todays 3RM

10`
6 sets
1 BB clean and jerk

18`
For time
100-80-60-40-20
DU (SU×2)
4-6-8-10-12
BB clean and jerk (50/35)

WEDNESDAY

Tabata party

20sec on 10sec off
2-4 min rest between the tabatas

4 rounds
KB swings (24/16)
Wall balls (9/6)

4 rounds
DB clean and press (17.5/12.5)
Push up burpees

4 rounds
Sit ups
Jumping lunges

4 rounds
High knees
KB DL high pull (20/16)

4 rounds
Single DB angel press (17.5/12.5)
Air squat

4 rounds
Mountain climbers
Cardio

5-10`
Cool down

THURSDAY

Rope climbe (2/2)

20`
Robe climbe technik/strength coach choice

EMOM 16`
1. 12 burpees
2. 2 rope climbes
3. 12/10 cal bike erg (or air bike)
4. 12 TTB/TTR

5`
Cool down

FRIDAY

18`
Hot start
3 rounds (easy pace!!)
400/360m row or ski
18 alt. dual KB gorilla row
Max time ring row hold (feet on box)
*rest as needet*

AMRAP 20`
10 BB push press (43/30)
10 KB american swings (20/12)
10 box jump overs
3-5 wall walks (or inchworm push ups)

5`
Coll down

SUNDAY

Team of two

Buy in 25m hand stand walk
(Or 10 wall walks)

200 box jumps over
150 wall balls (9/6)
100 BB groud to overhead (50/35)
75 bar facing burpees
50 pull ups

Buy out 25m hand stand walk
(Or 10 wall walks)