WOD 17.1.2023

• Shoulderpress 5x3x80%
• Negative HSPU 5×3(10s down)
• Row 3x500m 2 min rest between sets, +10-15s to your fastest 500m time

WOD 16.1.2023

• Weighted pull up 5x5x50%
• 8 min AMRAP

8 push ups

8 kb swings 24kg/16kg

8 box jumps 60cm/50cm

8 db snatches 22,5kg/15kg, alternating

WOD 14.1.2023

• Weighted pull up 4x5x50%
• 3 rounds for time

10 ring dips

10 T2B

3+3 TGU 24kg/16kg

WOD 13.1.2023

Speed work

1A) side squats with a barbell 3×10, alternating

1B) Drop jump 3×5

1C) high box jump 3×6

• E2OTM for 12 min (6rounds) use 80% of your 1RM

2 Deadlift

2 hang power cleans

2 front squat

1 jerk

WOD 12.1.2023

45 min PK

20s +20 s hold ring row top position

30s hang from the bar

1000m machine

30s plank

30+30s side plank

10+10 light kettlebell or plate windmills

10 kb swings

200 rope jumps

WOD 11.1.2023

• HS progression
• Wrist warm up
• shoulder warm up
• HS against the wall 4x36s, perfect hand stand position is your goal, keep your toe nails and nose on the wall, nothing else.
• Partner WOD YGIG

18 min AMRAP

100 DU

10 partner over burpee

20 box step overs with DB 22,5kg/15kg, box 60cm/50cm

10 partner over burpee

30 sync plate ground to overhead 20kg/15kg

WOD 10.1.2023

• Back squat 6×70%, 6×80%,3×90%,2×95%
• Front squat 5×65%, 4×75%, 2x4x80%
• 8 min EMOM

10 push press 60kg/40kg

WOD 9.1.2023

• Shoulder press 5x5x75%
• Negative HSPU 4×3(10s down)
• ROW 2x800m, 3 min break between sets

WOD 7.1.2023

• Weighted pull ups 3x5x50%
• 21-15-9

front squat 60kg/40kg

wall ball 9kg/6kg

WOD 5.1.2023

45 min PK

45s +45s one arm hang on ring row position

1 min Plank

1 min Back squat bottom position

1500m machine

100 rope jumps

50 walkin lunges

30+30s side plank

20 light Russian twists

20 scorpions