TRAINING PROGRAM

Monday, 20/1   

WOD:

AMRAP 12

  • 8 C2B Pullups
  • 200 m Run / Row

Endurance / Bodyweight

WOD: 

EMOM x4

  • 30 Sec Max Ring Rows 

EMOM x4

  • 30 Sec Max Pushups

EMOM x4

  • 30 Sec Max Air Squats

EMOM x4

  • 30 Sec Max Burpees

Advanced Weightlifting

Fokus: Clean & Jerk


Gymnastics

Fokus: Pull-ups (week 3)


Tuesday, 21/1

Lift:

Hang Power Clean

  • 3x3
  • Heavier than WOD-weight

WOD:

15-12-9 Reps

  • Hang Power Clean (42.5/30)
  • Box Jump (24)

12-9-6 Reps

  • Hang Power Clean (60/42.5)
  • Box Jump (30)

9-6-3 Reps

  • Hang Power Clean (85/55)
  • Box Jump (30+)

Endurance / Bodyweight

WOD: 

EMOM x12

  • 12/10 Cal Bike
  • 15 KB Suitcase Deadlift
  • :45 Sec KB Front Rack Hold

- REST 3:00 MIN - 

REPEAT EMOM x12! 


Foundation Weightlifting

Focus: Clean & Jerk


Wednesday, 22/1  

Lift:

Back Squat

  • Find your new 5RM

WOD:

AMRAP 2

  • Max Calorie Bike

Gymnastics

Fokus: Handstand & HS Walk


Advanced Weightlifting

Focus: Snatch


Thursday, 23/1

Lift I:

Deadlift

  • 4 x 3 Reps

Lift II:

Tempo Shoulder Press

  • 4 x 5 Reps

WOD:

3 RFT

  • 25 Plate G2O
  • 10 Burpees to Plate

Timecap = 5:00 


Endurance / Bodyweight

WOD:

20 RFT

  • 6 Up-Downs
  • 8 KB SDHP
  • 10 Box Jumpovers

Foundation Weightlifting

Focus: Snatch


Friday, 24/1

WOD I: 

On a 12 Min Running Clock

  • 1 Mile Run
  • Max Meter Row

WOD II:

AMRAP 12

  • 6 Strict Pullups
  • 12 Hand Release Pushups
  • 18 Situps

Saturday, 25/1

Team WOD:

Teams of 2 - For Time

  • 120 Thrusters (60/42.5)
  • 120 Up-Downs

P1 works, P2 rests. Reps can be split any way.


Sunday, 26/1

OPEN GYM