WOD's

MONDAY


20`
3 rounds
12 DB snatch (17.5/10)
12/9 cal cardio
24m KB single arm farmers carry left side
12/9 cal cardio
24m KB single arm farmers carry right side
12/9 cal cardio
12 DB goblet squat

10`
3 sets
10 badet shoulder exrotatoren pulls / side
00:45-01:00 min bandet face pulls with 2 sec hold

15`
Hip/back mobility coach choice

TUESDAY

10`
6 sets
1 BB clean + 1 BB front squat + 1 BB push press

10`
4 sets
2 BB cleans + 2 jerks

18`
AMRAP 2`
15/12 cal AB
Max reps BB clean and jerk (45/32)
-go until 50 BB clean and jerk are completet-
*1 min rest between the AMRAP's*

WEDNESDAY

Tabata party 8 x 20sec on 10sec off

Tabata 1:
High knee jumps
Push up

Tabata 2:
Sit ups
Burpee over DB

Tabata 3:
Alternating DB clean and press (moderate weight)
Air squat

Tabata 4:
Mountain climbers
KB swings (american) (moderate weight)

Tabata 5:
DB snatch (moderate weight)
Lateral jumps over DB

Tabata 6:
KB goblet reverse lunges
Plank up and down

Tabata 7:
Reverse plank
Inch worm push ups

Tabata 8:
KB swings (russian)
Tuck ups

THURSDAY

Ecuadorian destroyer

10-9-8-7-6-5-4-3-2-1
KB swings (32/24)
20-19-18-17-16-15-14-13-12-11
DU (SU×2)
10-9-8-7-6-5-4-3-2-1
Power clens (BB:60/40 DB:2×20/12.5)
20-19-18-17-16-15-14-13-12-11
Burpees
10-9-8-7-6-5-4-3-2-1
HSPU
20-19-18-17-16-15-14-13-12-11
Box jump over

FRIDAY

15`
3 rounds
24m D-ball or sandbag carry
5 D-ball complex
24m D-ball or sandbag carry
5 D-ball complex
*90 sec rest*

D-ball complex:
2 D-ball deadlift + 1 bearhug squat + 1 D-ball over shoulder

20`
60 TTB/TTR or hanging leg raises
40/32 cal row or ski
40 DB snatches (22.5/15)
*make at the start and evey 2 min 8 burpees*

5`
Cool down

SATURDAY

12`
4 sets
3 BB back squat from the rack (with 2 sec. Hold in squat position)

12`
3 sets
5 BB deadlift + 12-15 sec hold on top + 5 deadlift

10`
3 sets
8 BB hip thrust

8`
2 sets
10 KB bulgarian split squat /side

10`
3 sets
8-10 KB plank saw

Option A:
AMRAP 15`
2 pull ups
2 TTB/TTR
3 wall walks
-add 2 reps to the pull ups and TTB every round-

Option B:
AMRAP 15`
2 bandet pull ups (or start with 4 ring rows)
2 hanging knee tucks
1 wall walk (or 3 inchworm push ups)
-add 2 reps to the pull ups/ring rows and knee tucks every round)


Hyrox
3 rounds
Interval circle 01:45 on 00:30 off

Station 1:
20 alt bench step over
10 jump squat

Station 2:
Row (RPE 8-9)

Station 3:
20 DB reverse lunges
Max reps push ups

Station 4:
Ski erg (RPE 6-7)

Station 5:
10 single KB deadlift high pull
10 power up

Station 5:
Run (RPE 9)

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


Hyrox
Burpee burnout

100 alt. Partner burpees
800m partner run or 1000/800m bike erg
80 alt. Partner burpees
800m partner run or 1000/800m bike erg
60 alt. Partner burpees
800m partner run or 1000/800m bike erg
40 alt. Partner burpres
800m partner run or 1000/800m bike erg
20 alt. Partner burpees
800m partner run or 1000/800m bike erg