Training Week Program – 24th July – 30 July 2023

Monday 24.07.23

Barbell Warm Up

Bar Conditioning

4 Sets [ Max Reps ]

90sec Deadlift 100/70kg

90sec Power Clean 80/62kg

90sec Front Squat 60/52kg

90sec Push Press 40/35kg

*Rest 2:00 Between Sets

Tuesday 25.07.23

Gymnastic Warm Up

Hang / Push

Skill Bar MU / Ring MU / HSPU

WOD “ NATE “

AMRAP 20

2 Mu / 4 Hspu / 8 KB Swings

RX Rings 32/24kg

Wednesday 26.07.23

Dynamic Warm Up

WOD

EMOM 28

14/12 Cal Ski

12 Box Jump Over 24/20”

14/12 Cal Echo Bike

12 Wall Balls 9/6kg

Thursday 27.07.23
Squat Warm Up Up

Back Squat Heavy 3-2-1

WOD [ Quality not speed ]

AMRAP 14

40 Cross Over Speed Jumps

20 GHD Sit Up / Med Ball Sit Ups

10 Strict Pull Ups

Friday 28.07.23

Running Warm Up

Sprints 6x50m

Main Set

6x800m ( at fastest pace that you run last week 5km )

Rest 1:00 between laps

Gymnastics

Week 4

HS Walk / HS Push Ups

Saturday 29.07.23

Barbell & Gymnastic Warm Up

WOD [ Team 3 ]

0:00-9:00

Max Effort Hang Snatch

9:00-13:00

Max Reps Burpee Over the Bar

13:00-17:00

Max Reps C2B Pull Ups

17:00-21:00

Max Distance Row

*One Person must remain on the row throughout 21min and perform cal row , you can change at any point .

Weightlifting

*Snatch Warm Up

Snatch High Pull

Muscle Snatch

OHS Squat with 5 Sec Pause

Sotts Press Snatch Grip

Main Set

2 Squat Snatch [4 Sets @82% ]

2 OHS [4 Sets @82 ]

Sunday 30.07.2023

Concept 2

Dynamic Warm Up

4 Sets

2:00 max cal Echo Bike

350/300m Ski

Rest 90sec

4 Sets

350/300m Row

2:00 max cal Echo Bike

Score is total Cal

WOD

21-18-15-12-9-6-3

Cal Row

Thruster 35/25kg

Training Week Program – 24th July – 30 July 2023

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