Monday 21.08.2023
Blast From The Past
Tekkers
Power Clean – Deadlift
HSPU – Ring Dips
WOD
0:00-7:00
“ Elizabeth “
21-15-9
Power Clean 60/40kg
Ring Dips
7:00-15:00
“ Karen “
150 Wall Ball
15:00-22:00
“ Diane “
21-15-9
Deadlift 100/70kg
HSPU
Tuesday 22.08.2023
Running Warm Up
Conditioning
4 Sets
400m Run
30sec Rest
750m Run
1:00 Rest
Wednesday 23.08.2023
Barbell Warm Up
Back Squat 5-3-1
WOD
On 3:00 x 7 Rounds
400/300m Row
12 Toes To Bar
Beginners
WOD
AMRAP 20
350m Row
12 K2E
Barbell Club
[Snatch & OH Squat ]
50% from 1RM Snatch OHS
Snatch Pull 3×6
Hang Power Snatch 3×6
Snatch Balance 3×6
OHS 3×6
Thursday 24.08.2023
Dynamic Warm Up
WOD
EMOM 24
15/13 Cal Bike
5 Devil Press 2x22kg / 2x15kg
15/13 Cal Ski
5 Dual DB Snatch 2x22kg / 2x15kg
Friday 25.08.2023
Strength
Push Press / Deadlift
WOD
EMOM 16
3 Push Press 60/40kg
5 Deadlift 60/40kg
Gymnastic
Week 8
HS Walk , HS Hold , HSPU
Saturday 26.08.2023
Barbell Warm Up “Clean and Jerk”
Team WOD
10 Rounds
4 Clean and Jerk 85/55kg ( share )
200m Run ( together )
8 Burpee Over Bar Synchro
Barbell Club
[ Clean & Jerk ]
50% from 1RM Clean & Jerk
Clean Pull 3×6
Hang Power Clean 3×6
Jerk From Rack 3×6
Front Squat 3×6
Sunday 27.08.2023
Warm Up : 800m Run
WOD
30-20-10
KB Swings 24/16kg
Box Jump Up 24/20”
-100 Double Under’s After Completed Set
AEROBIC CAPACITY
AMRAP 35
1000m Run
30 Cal Echo C2 Bike
1000m Ski
