WOD's

MONDAY

18`
4 rounds
12/9 cal cardio
8 single arm KB swing left (12/8)
12 KB goblet squat
8 single arm KB swing right (12/8)
6 burpee over KB
8 v-ups/10 tuck ups

12`
3 sets
10-12 single leg hip thrust per side (bodyweight)
10 elephant walk step per side

15-20`
Hip/back mobility coach choice

TUESDAY

12`
3 sets
6 snatch balance

10`
4 sets
5 muscle snatch

6-6-6
Squat snatch

6-6-6
Power snatch

Snatch Complex
1 low hang snatch + 1 snatch + 2 overhead squat

WEDNESDAY

Circle coach choice

THURSDAY

Kipping Pull up technique (3/3)

25-30`
Kipping pull up technique coach choice

20`
3 rounds
20/16 cal row or ski
8 dual DB angel press
10 dual DB front rack reverse lunges
2 rope climb

FRIDAY

18`
4 sets
12-15 side plank up and down left side
12-15 side plank up and down right side
6-8 KB goblet cossack squat left side
6-8 KB goblet cossack squat right side
15/12 cal row
60 sec rest

20`
For time

50/40 cal row (buy in)

Directly in to:

1-2-3-4-5 wall walks
16-14-12-10-8 pike leg lift over KB
1-2-3-4-5 complex right arm
1-2-3-4-5 complex left arm

30/24 cal row (buy out)

COMPLEX
1 KB turkish sit up + 1 KB z-press (16/10)

SATURDAY

12`
3 sets
8 BB row

15`
4 sets
6 BB sumo DL

12`
2 supersets
Max reps pull ups (bandet)
12 DB reverse fly

12`
2 supersets
12-14 bench dips
Max reps diamont push up

Leg conditioning workout

24`
4 rounds
60 DU
8 BB front squat *
30/25 cal bike
6 BB squat clean
2 min rest after each round

• Take a weight that you can do de front squat unbrocken each round

SUNDAY

HOLLEYMAN

30 rounds for time
5 wall balls (9/6)
3 HSPU
1 BB power clean

BB
Rx: 80/50
Int: 60/40
Bgn: 45/30