Monday 04.09.2023
Schmalls [HERO] WOD
Buy-In: 800 Meter Run
2 Rounds:
50 Burpees
40 Pull-ups
30 Single Leg Squats
20 Kettlebell Swings 24/16kg
10 Handstand Push-ups
Cash-Out: 800 Meter Run
Tuesday 05.09.2023
Squat Warm Up
Strength
5-3-1
Front Squat Into Back Squat
WOD
3 Round
12 Dumbbell Push Press 2×22 2x15kg
20 Box Jump 30/24”
Wednesday 06.09.2023
Barbell Warm Up
Power Clean
WOD
AMRAP 18
21-15-9 Toes to Bar
50 Double Unders
21-15-9 Power Cleans 50/35kg
50 Double Unders
Beginners
AMRAP 18
18 K2E
70 Single Under
18 Power Clean ( Empty Bar )
70 Single Under
Barbell Club
[Snatch & OH Squat ]
70% from 1RM Snatch OHS
3×4 3×3 Power Snatch
3×4 Snatch Balance
3×3 OHS
Thursday 07.09.2023
Strength Bench Press 5-3-1
WOD
AMRAP 20
18 Cal Row
18 Wall Ball
Friday 08.09.2023
Running Dynamic Warm Up
Sprints 6×50
Main Set
0:00-9:00 1600m Run
9:00-17:00 1300m Run
17:00-24:00 1000m Run
24:00-30:00 700m Run
30:00-35:00 400m Run
Gymnastic
Week 10
HS Walk , HS Hold , HSPU
Saturday 10.09.20238
Team Of Three [ For Time ]
-Max Cal Echo Bike
-While Two Athletes
30-20-10
Deadlift 120/85kg
Synchro Burpee Over The Bar
10-20-30
Front Squat 80/55kg
Synchro Box Jump Over 24”
Barbell Club
[ Clean & Jerk ]
70% from 1RM Clean & Jerk
3×4 Power Clean 3×3 Power Clean
3×4 Split Jerk
3×3 Front Squat
Sunday 11.09.2023
AEROBIC CAPACITY ( Both Classes )
AMRAP 11:00
2,300/2000 Meter Row
Max Calorie Echo / Bike
Rest 3 Minutes
AMRAP 9:00
1,800/1,500 Meter Row
Max Calorie Echo / Bike
Rest 2 Minutes
AMRAP 7:00
1,300/1000 Meter Row
Max Calorie Echo / Bike
Rest 1 Minutes
AMRAP 5:00
800/500 Meter Row
Max Calorie Echo / Bike
