Monday 26.06.2023
Warm Up 6min
1min Row
1min Ski
Barbell Warm Up
Bench Press /Deadlift /Clean Squat
WOD
E2MOM For [ 8 Rounds ]
5 Bench Press 60/40
4 Deadlift 120/90
3 Clean Squat 80/55
Tuesday 27.06.2023
Gymnastic Warm Up
Skill Rope Climb ( Legless ) BMU
5 Rounds [ 3min Per Round ]
3 Legless Rope Climb
6 Burpee Over The Box 24/20”
Max Reps BMU ( In Remaining Time )
Rest 3:00
Wednesday 28.06.2023
Warm Up : 2 Sets
10 Ground 2 Overhead – 15 Hollow Rocks – 20 Back Extensions
WOD
EMOM 28
14 T2B / K2E
14/12 Cal Bike
14 Dual DB Hang Snatch 2×22/ 2x15kg
14/12 Cal Ski
Thursday 29.06.2023
Running Warm Up
Sprints
3x100m [ RPE 6-7 ]
Rest 1:00 between
4x80m [ RPE 8 ]
Rest 1:00 Between
5x60m [ RPE 9 ]
Rest 1:00 Between
Friday 30.06.2023
Snatch Warm Up
Gymnastic Warm Up
WOD
AMRAP 15
4 Wall Walk
50 Double Unders
12 Power Snatch
RX 50/35kg
Gymnastics
Week 8
Chest 2 Bar Pull Ups and Bar Muscle Ups and PullOver
Saturday 1.07.2023
Team Warm Up
Bike + Deadlift Hold
C2B Pull Ups
Team 3 WOD
AMRAP 27
90 Cal Echo Bike
9 Sand Bag To Shoulder
27 C2B Pull Ups
*One Person working
*Bag stayed of the ground at all time
*Share the reps anyway you like
Weightlifting
*Snatch Warm Up*
-Snatch High Pull 3×5
-Muscle Snatch 3×5
-OHS 3×5
Squat Snatch
6 Sets of 3 @65-70%
*Snatch Deadlift
5×3 With Deficit @120% from Snatch 1RM
Sunday 2.07.2023
Dynamic Warm Up
Tekkers Thrusters
WOD
10 Rounds
300m Ski
9 Thrusters 42/27kg