Monday 9.10.2023
Front Squat Warm Up
Strength
Front Squat 1-1-1-1-1
WOD
0:00 – 5:00
50/43 Cal Row
Max Thrusters
Rest 1:00
6:00 – 11:00
50/43 Cal Row
Max Power Clean
Rest 1:00
12:00-17:00
50/43 Cal Row
Max Front Squat
RX 45/30kg
Tuesday 10.10.2023
Warm Up EMOM 5
: 30 Double Unders
Tekkers : Dual Dumbbell Snatch & Clean Jerk
WOD
AMRAP 7
7 Dual Dumbbell Hang Snatch 22/15kg
7 T2B
35 Double Unders
Rest 2:00
AMRAP 7
7 Dual Dumbbell C&J 22/15kg
7 Pull Ups
35 Double Unders
Wednesday 11.10.2023
Dynamic Warm Up
EMOM 28
15/13 Cal Ski
15 Wall Balls
13/11 Shuttle Run 25FT
- Rest 1:00
Barbell Club [ Clean & Jerk ]
3×5 Clean Pull
3×5 Hang Power Clean
3×5 Front Squat
3×5 Power Jerk
3×5 Clean Deadlift
Thursday 12.10.2023
Deadlift Warm Up
Strength Deadlift 1-1-1-1-1
WOD
21-15-9
Dumbbell Bench Press 2×27 / 2×17
12-9-6
Wall Walk
Friday 13.10.2023
Snatch Warm Up
WOD
5 Rounds
6 Power Snatch
12 OH Lunge
24 Abmat Sit Ups
RX 50/35
Gymnastic
Week 15
HS Walk , HS Hold , HSPU
Saturday 14.10.2023
Warm Up
Building Heavy Bench & Deadlift
Partner WOD
30 Back Squat 110/70kg
30 Synchro burpee Over The Bar
30 Deadlift 140/100kg
30 Synchro Burpee Box Jump 24/20”
Barbell Club [ Snatch ]
3×5 Snatch High Pull
3×5 Hang Power Snatch
3×5 OH Squat
3×5 Snatch Deadlift
Sunday 15.10.2023
AEROBIC CAPACITY ( Both Classes )
Warm UP Row – Ski
Establish and work through RPE 1-10
Row [5 Sets ]
10 Cal RPE 9-10
1 Min RPE 1-2
10 Cal RPE 9-10
Rest 2:00 between sets
Rest 5:00 between changing station
Ski [5 Sets ]
10 Cal RPE 9-10
1 Min RPE 1-2
10 Cal RPE 9-10
Rest 2:00 between sets
