GOOD WEATHER
WOD 1
WARM UP SUGGESTIONS:
2 min Row
2-4 min hip/ankle mobility drills
10 Tempo Air Squats
8 Empty Barbell Squats
FOR WOD:
5 muscle hang cleans
5 hang power cleans
5 strict shoulder press
5 push press
All above done at once, no break.
Build up to workout weight.
Strength:
Back Squat / Front Squat 5×5 @ RPE 7-8
WOD:
17 min AMRAP
300m Row
8 Hang Powe Cleans
6 Push Press
RX=43/30kg
BAD WEATHER
WOD 1
WARM UP SUGGESTIONS:
50 Jumping Jacks
2-4 min hip/ankle mobility drills
10 Tempo Air Squats
8 Empty Fat Barbell Front Squats
FOR WOD:
5 fat bar deadlifts
5 fat bar strict shoulder press
5 push press
Strength:
Front Squat 4 x 10 @ RPE 6
WOD:
17 min AMRAP
16 Burpees
8 Fat Bar Deadlifts
6 Fat Bar Push Press
RX= pick weight that all sets are done unbroken.
WOD 2
GOOD WEATHER
WARM UP SUGGESTIONS:
2 min Bike
10 Air Squats
10 Push Ups
20 Banded Pull aparts
10 Empty Barbell Bench Press
FOR WOD:
10 KB Swings Russian and 10 USA
12/8 cal AssBike
10 Goblet Squats
8/6 cal AssBike Sprint
Strength:
Bench Press 4×8 @ REP 6-7
WOD:
For Time:
-30/21 cal AssBike
-30 KB USA KB Swings
-30/21 cal AssBike
-30 KB Goblet Squats
-30/21 cal AssBike
-30 Burpees
RX=12kg KB
CAP: 14min
BAD WEATHER
WARM UP SUGGESTIONS:
1 min High knee/ 1 min but kicks
10 Air Squats
10 Scapula Push Ups
10+10 Banded Shoulder Press L/R
10 Empty Fat Bar Deadlift
10 Empty Fat Bar Bent Over Row
FOR WOD:
10 KB Swings Russian and 10 USA
10 Push Ups
10 Goblet Squats
5+5 KB Snatch L/R
Strength:
Fat Bar Deadlift 4×8 @ REP 6-7
WOD:
For Time:
-30 Air Squats
-30 KB USA KB Swings
-30 Push Ups
-30 KB Goblet Squats
-30 Burpees
-30 KB Snatch
RX=12kg KB
WOD 3
GOOD WEATHER
WARM UP SUGGESTIONS:
2 min Row
10 Air Squats normal stance
10 Air Squats wide stance
10 Air Squats narrow stance
10 Empty Barbell Good Morning
10 Empty Barbell Romanian Deadlifts
FOR WOD:
15/12 cal Hard Row
10 KB Push Press
8 KB Front Squats
6 KB Thrusters
Strength:
Deadlift 5 x 5 @ RPE 7-8
WOD:
Every 3 min x 6
In 3 min widow perform:
-15/12 cal Row
-12 Double KB Thrusters
TIME LEFT-REST
RX=2x12kg KB
BAD WEATHER
WARM UP SUGGESTIONS:
50 Jumping Jacks + 15 Jumps Squats
1 min D-Ball bear hug hold
10 D-Ball Deadlifts
10 D-Ball Squats
FOR WOD:
15/12 cal Hard Row
10 KB Push Press
8 KB Front Squats
6 KB Thrusters
Strength:
D-Balls Over the shoulder
1 min for max repetition
REST 2 min
Repeat 3 time.
WOD:
Every 2 min x 8
In 2 min widow perform:
-15 Air Squats (RX+ Goblet Squats w KB)
-15 Double KB Thrusters
TIME LEFT-REST
RX=2x12kg KB
WOD 4
GOOD WEATHER
WARM UP SUGGESTIONS:
2 min Row/Row
10+10 Banded Shoulder Press L/R
15 Banded Good Morning
20 Back Lunges
10 Empty Barbell Shoulder Press
FOR WOD:
3 D-Balls Over the Shoulder Practice
10 cal Bike (Hard)
10 Back Lunges with KB
8 Push Ups
Strength:
Shoulder Press 4 x 8 @ RPE 6-7
WOD:
16 min EMOM:
Min1: 4 D-Balls Over Shoulder Clean
Min2: 12/8 cal AssBike
Min3: 12 KB Back Lunges @16/12kg
Min4: 15 Push Ups
BAD WEATHER
WARM UP SUGGESTIONS:
20 Forwards and backwards shoulder rotations
10+10 Banded Shoulder Press L/R
15 Banded Good Morning
10 Empty Fat Barbell Shoulder Press
FOR WOD:
10 Double KB Russian swings
10 Goblet squats (1 x KB)
8+8 KB Push Press (1xKB)
Strength:
Fat Bar Shoulder Press 4 x 8 @ RPE 6
WOD:
5 ROUNDS
12 Double KB Russian Swings
10 Double KB Front Squats
8 Double KB Push Press
RX=16/12kg per hang
