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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

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