Monday 25.09.2023
Warm Up : 3 Set
5 Inch Worms / 10 Suit Case DL / 15 Swings
Trekker’s DB Bench Press & Wall Walk
WOD 5RD
AMRAP 3
12 T2B
8 DB Bench Press ( 2x25kg 2x17kg )
4 Wall Walk
Rest 3:00
Tuesday 26.09.2023
Squat Warm Up
Front Squat with 3sec at bottom
3-2-1-2-3
WOD
21 Burpees
200m Run
15 Box Jump Overs (24/20)
200m Run
9 Burpee Box Jump Overs (24/20)
-rest 2:00-
9 Burpee Box Jump Overs (24/20)
200m Run
15 Box Jump Overs (24/20)
200m Run
21 Burpees
Wednesday 27.09.2023
Dynamic Warm Up
Ski / Row
Barbell & Gymnastic Warm Up
Thrusters / Pull Ups
WOD
15-9-15
Cal Ski
Thrusters 50/35kg
Pull Ups
Barbell Club
Clean & Jerk 1RM
Front Squat 1 RM
Thursday 28.09.2023
Strength
Power Clean & Jerk
3-2-1-2-3
WOD
EMOM 14
Ev – 8 Deadlift
Odd – 4 Push Press
RX 70/47kg
Friday 29.09.2023
Warm Up Dynamic Running
Main Set
4 Rounds
900m Run
-Rest 1:00
700m Run
-Rest 1:00
400m Run
-Rest 1:00
Gymnastic
Week 13
HS Walk , HS Hold , HSPU
Saturday 30.09.20238
Dynamic Warm Up
Team Of 3 WOD
30 Synchro Burpee ( in three )
120 Partner Wall Balls ( in two )
30 Synchro Box Jump ( in three )
80 Synchro DB Snatch 22/15kg ( in two )
30 Synchro Front Rack DB Lunges (in three )
60 Synchro Burpee Box Jump ( in two )
Barbell Club
[ Snatch ]
Snatch 1RM
OHS 1RM
Sunday 01.10.2023
AEROBIC CAPACITY ( Both Classes )
500m Ski – 500m Row – 1000m Bike
Rest 3:00
500m Ski – 500m Row – 1000m Bike
Rest 2:30
500m Ski – 500m Row – 1000m Bike
Rest 2:00
500m Ski – 500m Row – 1000m Bike
Rest 1:30
500m Ski – 500m Row – 1000m Bike