Monday 2.10.2023
Squat Warm Up
Strength
Every 2:00 x 5 Sets -2 Front Squat
Hero WOD “T.U.P”
15-12-9-6-3
Power Clean
Pull Ups
Front Squat
Pull Ups
RX 65/42kg
Tuesday 3.10.2023
Dynamic Warm Up
WOD
4 Rounds
25 Burpee Over The Row
400m Rum
500/450m Row
Wednesday 4.10.2023
Deadlift & Bench Warm Up
Strength
Every 2:00 x 10 Sets
4 Bench Press
6 Deadlift
Cool Down
Rom WOD
Barbell Club
Deload Week
EMOM 30
5 Squat Snatch ( light weight , quality reps )
Thursday 5.10.2023
Snatch Warm Up
Snatch Complex ( 10min EST Heavy )
3 Snatch Deadlift
2 Hang Power Snatch
1 OHS
WOD AMRAP 12
7 DB Snatch Left (25/17)
7 DB Snatch Right (25/17)
500 / 450m Bike
3 BMU
Friday 6.10.2023
Warm Up 6min
50 Ground To Overhead Plate 20/15kg
In Remaining time Plate Gun Walk
*Every time you drop 6 HR Push Ups
WOD
10 Rounds
AMRAP 2:00
8 Burpee Box Jump 24/20”
40 Double Unders
Max Cal Ski in remaining Time
-Rest 1:00
Gymnastic
Week 14
HS Walk , HS Hold , HSPU
Saturday 7.10.2023
Partner WOD
5 Rounds:
30 Calorie Echo Bike
10 Synchro Single Arm DB Devil Press 25/17kg
400 Meter Farmers Carry
3 Rounds:
30 Calorie Echo Bike
10 Synchro Single Arm DB Devil Press
400 Meter Farmers Carry
1 Round:
30 Calorie Echo Bike
10 Synchro Single Arm DB Devil Press
400 Meter Farmer Carry
Dumbbells: 2×25 / 2x17kg
Time Cap: 35 Minutes
Barbell Club
Deload Week
EMOM 30
4 Clean & Jerk ( light weight , quality reps )
Sunday 8.10.2023
AEROBIC CAPACITY ( Both Classes )
EMOM 3-4-5-6-7-8-9-10-11-12-13-14-15-16…
SKI
Rest 5:00
Bike
Rest 5:00
Row
*Death By Calorie
*Add 1 Cal Every Minute till you runs out of time
