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12. Januar 2026
Functional Fitness
Monday: Clean
Warm up:
For quality:
15 Rolling deck squats
20 Alt. Bottom squat rotations
15 Cuban press with light DBs
20 Squat jumps
Weightlifting: Cluster
Warm up: With an empty barbell
5 Clean deadlifts
5 Bradford press
10 Front rack elbow raises
5 Muscle clean + Front squat + Strict press
5 Hip cleans + 5 Thrusters
Cluster + Thruster
On a 10 min clock:
Build to today's heavy 1+1.
WOD prep:
2 Rounds:
4 Bar-facing burpees
3 Power cleans
2 Thrusters
WOD:
5 Rounds for time:
9 Bar-facing burpees
7 Power cleans
5 Thrusters
Time cap = 10 min
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