Monday 29.05.2023
Warm Up Cindy & Running Dynamics
HERO WOD [ FT ]
In Teams Of Three
1- Mile Run ( together )
Follow by ( Shared Reps )
60 Pull Ups
120 Push Ups
180 Air Squats
45 Pull Ups
90 Push Ups
135 Air Squats
30 Pull Ups
60 Push Ups
90 Air Squats
15 Pull Ups
30 Push Ups
45 Air Squats
1- Mile Run ( together )
Tuesday 30.05.2023
Conditioning
WOD
12 Min Max Cal Ski
Rest 1:00
12 Min Max Cal Row
Cool Down
RomWod
Wednesday 31.05.2023
Snatch Warm Up
Tekkers Power Snatch
WOD
75 Power Snatch FT
Every time you brake perform 10 – 5 Toes To Bar
RX 40/27kg
Thursday 01.06.2023
Gymnastic Warm Up
3 Sets For quality :
3 Inch Worms
6 Pike HSPU
1 Wall Walk Up + :30sec HS Hold
Drills : HS Walk
WOD
5 Rounds
3min AMRAP
6 Wall Facing HSPU
12 Single Arm DB OHSquat 22/15kg
Max Distance HS Walk / Wall Walk + Hold
Rest 2min
Friday 02.06.2023
Running Warm Up
Running Conditioning
1500m Run ( Pace 5:00-5:15 )
Rest :90 sec
1000m Run ( Pace 4:30-4:45 )
Rest :60 sec
1500m Run ( Pace 5:00-5:15 )
Rest :90sec
1000m Run ( Pace 4:30-4:45 )
Rest :60sec
1500m Run ( Pace 5:00-5:15 )
GYMNASTICS
Week 4
Chest 2 Bar Pull Ups & Bar Muscle Ups
Saturday .03.06.2023
Deadlift & Back Squat Warm Up
Building
Partner WOD EMOM 20
6 Deadlift
3 Back Squat
RX 140/120. 100/80kg
Weightlifting
*Clean & Jerk Warm Up*
-Clean High Pull 3×5
-Muscle Clean 3×5
-Sotts Press 3×5
*Clean Complex* 55- 60%
5 Sets
Hang Power Clean + Hang Squat Clean + Front Squat
*Jerk Complex *
3×5
Power Jerk + Split Jerk
Sunday 04.06.2023
Fun Warm Up
WOD
4 Rounds
30 Wall Balls
400m Row
50 Double Unders