WOD 1.2.2023

Speed work

1A) hang power snatch 3x4x50%

1B) box jump + drop jump 3x(5+5)

1C) Skater jump 3×10

2) 3 rounds for quality

10m lunges with 2 dumbbells

7 strict pull ups

3 squat cleans 90kg/60kg

WOD 31.1.2023

1) kick up to handstand 4×3

2) partner assisted ring Mu o r ring row MU 4×2

3) partner WOD YGIG

200 DUs

30 push presses 50kg/35kg

30 box jump overs 60cm/50cm

30 cal row

30 cal air bike

200 DUs

30 burpees syncro

WOD 30.1.2023

• Back squat 5×70%, 5×80%, 2×85%, 3×90%, 1×100%
• Front squat 5×65%, 4×75%, 4×80%,4×85%
• 6 min AMRAP

5 burpees

10 deadlifts 100kg/70kg

WOD 26.1.2023

45 min PK

1500 m machine

100 rope jumps

3+3 kb complex ( 1 snatch + 1 wind mill + 1 OHS lung + 1 clean + 1 thruster) light kettle bell

10 barbell bent over row

10 barbell bicep curls

30s plank

30 + 30 s side plank

10 side squats

WOD 25.1.2023

• Shoulder press 5x1x85%
• Negative HSPU 3×4(5-10s Down)
• Row 1600m all out

WOD 24.1.2023

• Weighted pull up 3×60%, 2×70%, 3x1x80%
• 10 min AMRAP

50 DU

10 push ups

10 pull ups

10 cal row

WOD 23.1.2023

Speed work

1A) tall clean 3x5x40%

1B) lunge jump 3×10

1C) High box jump 3×6

2) 3 rounds for quality

6 power wheel roll outs

8 explosive T2B

5 ring dips + 5s L-sit

6 snatch balance 45kg/30kg

WOD 21.1.2023

Speed work

1A) hang power clean 3x3x65%

1B) skater jumps 3×10

1C) hamstring curls 3×6

2) 3 rounds with 1 min break

5 stop front squats 70% of 1RM

4 l- pull ups

5 jumping push ups

WOD 20.1.2023

1a) Kick up to Hand stand 3×3

1b) hold hand stand with partner 3x12s

1c) Partner assisted ring Mu or ring row MU 3×2

2) Partner WOD YGIG

55 wall balls 9kg/6kg
50 DU
45 cal row
40 cal AB
35 box step overs with db 22,4kg/60cm-15kg/50cm
30 db snatches 22,5kg/15kg
25 cleans 45kg/30kg
20 front squash 45kg/30kg
15 syncro bar over burpees
10 pull ups
5 HSPU

WOD 19.1.2023

45 min PK

1600m machine

100 rope jumps

30s HBH

30s ABH

10+10 kettle bell clean and jerks (light)

10 kettle bell swings (light

30s + 30s side plank

60s ass to grass