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

WOD 18.1.20223

• Back squat 4×75%, 3x4x80%
• Front squat 5×60%, 5×65%, 2x5x70%
• 10 min EMOM

5 ring push ups

5 weighted sit ups 10kg/5kg

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