Workout of the Day

Skill

Squat Snatch
10min to work up to a heavy paused single
each rep paused for 3sec in the catch position

Snatch pulls
5 sets: 2 snatch high pulls @ heaviest single
rest enough between sets

WOD

3x 3min AMRAP – 1min rest between AMRAPs
5 squat snatches @ LIGHT WEIGHT (max. 40/30kg)
10 lateral burpees over bar
15 deadlifts @ same weight as you had for the snatch

Skill

Single leg DL
4 sets of 3 reps (on each leg!)
All sets should be heavier than last week!
Rest 1:30-2:00 between each set

Single arm „Arnold press
4 sets of 4 reps (each arm!)
All sets at same weight as last week’s kneeling press

WOD

Every 4min for 16min:
100m shuttle run (10x 10m)
10 bench press @ 70/45kg
10 DB box step overs @ heavy weight

Skill

HSPU practice
HSPU: 6x 6 strict (or do 1-2 strict + 3-4 kipping hspu)
if you can’t do them, work on your HS hold vs wall & lower yourself negatively to a headstand

AFTER EACH SET OF HS/HSPUs:
8-10 SL KB Deadlift

WOD

4 rounds for time (20min timecap)
400m run
20 wallballs 20/14lbs
10 one arm KB swings (per side!) @ 24/16kg

Skill

Back rack reverse lunges
4 sets of 3 reps (on each leg!)
All sets should be heavier than last week!
Rest 1:30-2:00 between each set

Single leg boxjumps
4 sets of 1 reps (on each leg!)
Work up for each leg to a max height
Rest 1:30-2:00 between each set

WOD

15min AMRAP
10 sumo deadlift high pull @ 35/25kg
10 toes-to-bar
10sec l-sit hold

Skill

10min to practice (legless) rope climbs
Use drills such as rope hang, rope pullups

WOD

6 sets, alternate A) & B) (each one 3x)
2:00 „on“ – 1:00 „off“
A) Row/ski for max calories
B) AMRAP „short Cindy“ = 3 pullups, 6 pushups & 9 air squats

Skill

Single leg DL
4 sets of 4 reps (on each leg!)
All sets should be heavier than last week!
Rest 1:30-2:00 between each set

Kneeling single arm DB press
4 sets of 5 reps (each arm!)
All sets should be heavier than last week!
Rest 1:30-2:00 between each set

WOD

3 rounds for time (18min timecap)
10 burpee boxjump overs (no hip extension required)
15 boxjumps (hip extension required)
20 Explosive Sit Ups
25 airsquats
30sec MANDATORY REST (shake out legs & go again!)

Skill

Kipping/butterfly pullups practice
5min to work on positions/efficienc
1min rest
4 sets: 6-8 reps of PERFECT reps in your own ROM

WOD

3 rounds for time (= 25min timecap)
20 squat cleans @ 40/30kg
20 pullups (scale 12-15 pullups)
40cal row/ski/bike

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