Monday 14.08.2023
Squat Therapy
Barbell Warm Up
Strength
Front Squat 5-3-1
WOD
AMRAP 15
2 Squat Clean
40 Double Under’s
8 T2B
*Add 2 Squat Clean Every Round
Tuesday 15.08.2023
Running Warm Up
WOD
8 Rd
200m Run
300m Row
Cool Down “ Rom Wod “
Wednesday 16.08.2023
Barbell Warm Up
Tekkers : Thrusters
HERO WOD “OMAR”
10-20-30
Thrusters 40/27kg
15-25-35
Bar Facing Burpee
Beginners
Thrusters
WOD
AMRAP 18
15 Cal Row
15 Wall Ball 9/6kg
Thursday 17.08.2023
Dynamic Warm
WOD
4 Sets
AMRAP 3:00
4 Devil Press
8 Box Jump Over 30/24”
12 Single Hand OH Lunges
Rest 3:00
Friday 18.08.2023
Gymnastic Warm Up
Skill BMU / C2B Pull Ups
WOD
7-6–5-4-3-2-1
Bar MU / C2B
12 GHD Sit Ups
400/350m Ski
(Time Cap 30min )
Gymnastic
Week 7
HS Walk , HS Hold , HSPU
Saturday 19.08.2023
Barbell & Gymnastic Warm Up
Deadlift / Wall Walk
Team Of Two WOD
AMRAP 24
150/120 Cal Echo Bike
50 Deadlift 120/85kg
30 Wall Walk
Barbell -Deload WEEK
EMOM 16
3-5 Power Snatch @40%
EMOM 12
4-6 OHS @40%
Sunday 20.08.2023
Warm Up :Tabata
Bench Press
Shuttle Run
WOD
AMRAP 20
27 Amat Sit Ups
21 DB Bench Press 22/15kg
15 Pull Ups
9 Shuttle Run
AEROBIC CAPACITY
AMRAP 40
1600m Run
750m Ski
3200m Bike