Monday 28.08.2023
Warm Up EMOM 6
120/100m Row
Deadlift 5-3-1
WOD
AMRAP 7
Max Wall Ball
On the minute 5 deadlift 100/70
-Rest 3:00
AMRAP 7
Max Cal Bike
On the minute 5 Power Clean 60/40
Tuesday 29.08.2023
Dynamic Warm Up
WOD [ 3 Rounds ]
1000m Run
50 Burpee
50 Box Jump Over
800m Row
Wednesday 30.08.2023
Barbell Warm Up
Push Press 5-3-1
WOD
AMRAP 15
12 Pull Ups
8 DB Thrusters 2×22/15
4 Wall Walk
Beginners
AMRAP 15
12 Jumping Pull Ups
8 Single Hand DB Thrusters
4 Box Walk Up
Barbell Club
[Snatch & OH Squat ]
60% from 1RM Snatch OHS
6×6 Power Snatch
6×6 OH Squat
Thursday 31.08.2023
3 Sets For Quality
6 Rope Pulls
12 Air Squats
24 DU
WOD
12-1 Front Squat ( from ground ) 80/45kg
1 Legless Rope Climb
Friday 1.09.2023
Running Warm Up
Sprints 6 sets of 50m
Main 2 Set
1000m RPE 5/6
Rest 1:00
750m RPE 6/7
Rest 1:00
500m RPE 7/8
Rest 1:00
Gymnastic
Week 9
HS Walk , HS Hold , HSPU
Saturday 2.09.2023
Barbell Warm Up Snatch & Clean
Partner WOD
50 Power Snatch 50/35kg ( Share )
30 Burpee Over The Box 24/20” ( Share )
1000m Ski
40 Squat Clean 70/50kg ( Share )
20 Burpee Over The Box 30/24” ( Share )
1000m Ski
Barbell Club
[ Clean & Jerk ]
60% from 1RM Clean & Jerk
6×6 Clean & Jerk
6×6 Front Squat
Sunday 3.09.2023
Dynamic Warm Up
WOD
EMOM 24
15/13 Cal Row
50 Double Unders
15/13 HSPU
Rest 1:00
AEROBIC CAPACITY
AMRAP 10
1000m Run
900m Row
Rest 2:00
AMRAP 8
800m Run
700m Row
Rest 1:00
AMRAP 6
600m Run
500m Row
Rest :30
AMRAP 4
400m Run
300m Row