Monday 19.06.2023
Warm Up 3 Set
:45 Sec Ski , 10 Muscle Clean , 10 Press ( empty bar)
Tekkers DT
WOD
AMRAP 4
3 RD “DT “ @55/35kg
Max Cal Ski
REST 3:00
AMRAP 4
2 RD “DT “ @65/42kg
Max Cal Ski
AMRAP 4
1 RD “DT” @75/50kg
Max Cal Ski
DT
12 Deadlift
9 Hang Power Clean
6 Jerk
Tuesday 20.06.2023
Dynamic Warm Up
Conditioning
8 Rounds
400/350m Row
200m Run
1000/800m Echo Bike
Time Cap 40min
Wednesday 21.06.2023
Gymnastic & Barbell Warm Up
Deadlift 5-3-1
WOD “Diane +“
21-15-9
Deadlift @100/70kg
HSPU
At the end each set perform 75 Double Unders
Thursday 22.06.2023
Running Warm Up
Front Squats 5-3-1
WOD
1600m Run
16 Front Squats 80/55kg
800m Run
8 Front Squat 100/65kg
Friday 23.06.2023
Gymnastic Warm Up
HS Walk
WOD
AMRAP 15
7m HS Walk
14 TtB
21 KB Swings
RX 24/16
Gymnastics
Week 7
Chest 2 Bar Pull Ups and Bar Muscle Ups
Saturday 24.06.2023
Team Warm Up
Snatch Warm Up
Partner WOD
5 Rounds
50 Cal Echo Bike
25 Power Snatch
12 Synchro Burpee Over The Bar
RX 50/35kg
Weightlifting
*Clean & Jerk Warm Up*
-Clean High Pull 3×5
-Muscle Clean and Press 3×5
-Front Squat 3×5
Clean and Jerk
6 Sets of 3 @65-70%
*Clean Deadlift
5×3 With Deficit @120% from Clean 1RM
Sunday 25.06.2023
Bring Sally Up – Wall Balls
WOD
8 Rounds
EMOM [ MAX REPS ]
0:00-1:00 Wall Ball
1:00-2:00 Cal Row
2:00-3:00 Box Jump Over
3:00-4:00 Rest