Monday 12.06.2023
Warm Up 3 Set
:45 Sec Ski , 10 V-Ups , 10 Med Ball Cleans
PARTNER WOD
You Go I Go [ 4 RD Each ]
75 Double Under
25 Wall Balls
25 T2B
1:1 Work Rest
Tuesday 13.06.2023
Barbell Warm Up
Back Squat 3-2-1
Power Jerk 3-2-1
WOD
5 – 4 – 3 – 2 – 1
Bear Complex
- 15 Burpee Over The Bar ( Lat )
- Bear Complex : Power Clean , Front Squat , Jerk , Back Squat , Jerk
- RX 80/50kg
Wednesday 14.06.2023
Dynamic Warm Up
Conditioning
[ 6 Sets ]
AMRAP 7
10-15-20-25…
Row ( Cal )
Ski ( Cal )
Bike ( Cal )
-Rest 2:00
Thursday 15.06.2023
Snatch Warm Up
Gymnastic Rope Climb
WOD
6 – 5 – 4 – 3 – 2 – 1
Rope Climb
Power Snatch
Box Jump
RX 60/40kg 30/24
Friday 16.06.2023
Running Dynamic Warm Up
Sprints
6 Sets
120m – Sprints
Rest 1:00
100m – Sprints
Rest :45
80m Sprints
Rest 2:00 Between Sets
Cool Down 1000m Run [ Easy Pace ]
Gymnastics
Week 6
Chest 2 Bar Pull Ups and Bar Muscle Ups
Saturday 17.06.2023
Team Warm Up
Deadlift
Partner WOD
AMRAP 27
500m Row
400m Farmer KB Carry 2×24/2x16kg
12 Partner Deadlift 160/110kg
Weightlifting
*Snatch Warm Up*
-Snatch High Pull 3×5
-Muscle Snatch 3×5
-OHS 3×5
*Snatch Complex* 60%
5 Sets
Hang Power Snatch + Hang Squat Snatch + OH Squat
*Snatch Deadlift Complex *
5×3 With 3 Sec Pause at power
Sunday 18.06.2023
Warm Up 1000m Run
WOD
EMOM 28
10 Pull Ups
15/13 Echo Bike
10 Shuttle Run
10 Thrusters Dumbbell 2×22/2x15kg