Monday
Low bar back squat
6×4 @ 65%
Tabata glute bridge 4min
Metcon:
21 thrusters 30/20
40 KBS 24/16
21 pull ups
21 OHS
21 pull ups
40 KBS
21 thrusters
Tuesday
Push press
Every 2 minutes for 10 minutes (3 reps)
start about 70% and add weight each set
Metcon:
AMRAP 9
6 Clean&Press 40/25
3 burpee over bar
9 T2B
Wednesday
Front squat
5×5 (1+1/4) start from 50% of 1RM
For quality:
10 rounds
5 strict pull ups
5 strict ring dips
10 pistols
Olympic basic: Split jerk
Thursday
WOD (S)
“DISCO thursday”
80 air squats
70 abmat sit ups
60 split jumps
50 KBS 24/16
25 burpees
rest 2 min
25 burpees
50 KBS
60 split jumps
70 abmat sit ups
80 air squats
Olympic basic: Split jerk
Friday
Deadlift
Every 2:30 for 15 mins
8×60%
8×60%
6×70%
6×70%
4×80%
4×80%
HEAVY METAL FRIDAY
AMRAP 20
1+1, 2+2, 3+3…
bodyweight deadlift
pull up
burpee
Saturday
TEAM WOD 11:00, open doors 12-14.
Sunday
Open doors 13-14:30, Yin jooga 14:30 – 16. Olympic 2.0 16:00
Olympic 2.0
1) 30 mins to establish 3RM squat clean
2) 3×10 front squat @ 75% of 3RM squat clean
3) strict T2B 2×15
4) weighted planking 3x30s, weighted torso twist 2×20