KW 41MontagDienstagMittwochDonnerstagFreitagSamstag
MobilityAchilles / Quads / HamstringsHandgelenke / Hüfte / T-Spine FixQuads / Hamstrings / HüfteBeine / Hüfte / T-SpineCoaches Choice
Warm UpCoaches ChoiceCoaches ChoiceCoaches ChoiceCoaches ChoiceCoaches ChoiceCoaches Choice
Strength/SkillBack Squats 5-5-5-5-5
Tempo 3211		3xMax Pull Ups
3xMax Ring Dips
3xMax Strict Toes To Bar

Benchmark: 500m Row

Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1		Front Squats 5-5-5-5-5 Tempo 3211Muscle Up Transition 2Min Max Double Unders
3×1 Min Handstand Hold		None
RxWODEMOM 5
5 Push Press @60%1RM 5 Box Jumps
– Rest 1 Min –
EMOM 5
7 Burpees
20m Shuttle Sprint		For Time: 21-15-9
Wallballs 9/6kg
Kettlebell Swings 20/16kg Weighted Situp-2-Stand		AMRAP 10
8 Deadlift @65% 1RM 6 Over the Bar Burpees 8 Toes to Barbell		5 Rounds for Time
20m Walking Lunges 20/10kg 10 Burpee WallBalls		For Time
5 Hang Power Cleans @60/40kg
5 Toes to Bar		TEAM WOD
Cool DownRow 500m / AD 4 Min / Slow Jog 400 – 800mRow 500m / AD 4 Min / Slow Jog 400 – 800mRow 500m / AD 4 Min / Slow Jog 400 – 800mRow 500m / AD 4 Min / Slow Jog 400 – 800mRow 500m / AD 4 Min / Slow Jog 400 – 800m