Monday 13.11.2023
Warm Up : 3 Sets
200m Row – 10 Good Mornings – 10 Med Ball Squats
Strength :Back Squat 5×2 ( heavy )
Partner WOD
AMRAP 24 ( Y G I G )
200/180m Row
8 Deadlift 100/75kg
12 Wall Ball
Tuesday 14.11.2023
Warm Up 3 Sets
10 Cal Ski ,10 Sit Ups ,10 Cal Row
WOD
6 Rounds ( :90 sec per station )
18/16 Cal Ski
15 Toes To Bar
18/16 Cal Bike
Wednesday 15.11.2023
Warm Up : 5min (For Quality)
10 Empty Bar Bench Press
10 Box Step Up
30 Singel Unders
Partner WOD
50-40-30-20-10
Bench Press 40/27kg
Burpee Box Jump Over 24/20”
Barbell Club [ Clean & Jerk ]
Warm Up : EMOM 5
Bear Complex ( Light )
Power Clean – Front Squat – Push Press – Back Squat
Main Set
Clean & Jerk 6×1 @90%
Front Squat 3×2 @90% from c&j
Thursday 16.11.2023
Dynamic Warm Up
Tekkers Pull Ups / Double DB Snatch
WOD
5 Rounds 2:00 Per Round [ Max Cal ]
10 Dual DB Snatch
10 Pull Ups
Max Cal Bike in remaining time
Rest 1:30
Friday 17.11.2023
Warm Up : Barbell Warm Up
Weightlifting Clean Squat
WOD
4 Rounds :
4 Power Clean 70/50kg
30 Double Under
3 Rounds :
3 Squat Clean 70/50kg
30 Double Under
2 Ronds :
2 Clean Jerk 70/50kg
30 Double Under
Gymnastic
Week 4
Combine Skill
HSPU & T2B & HS Walk
Saturday 18.11.2023
Barbell Warm Up
Deadlift Heavy
Team 3 WOD [Max Cal Echo Bike]
60m Partner Barbell Farmer Walk 100/70kg
30 Deadlift 100/70kg
45m Partner Barbell Farmer Walk 115/80kg
20 Deadlift 120/80kg
30m Partner Barbell Farmer Walk 130/90kg
10 Partner Barbell Farmer Walk 130/90kg
*Two Athletes working on the walk
*Alt reps on the deadlift
*One Athlete on the bike at all time
*Score is your total time and total Max Cal Echo Bike
Barbell Club [ Snatch ]
Warm Up EMOM 5
Snatch Deadlift , Power Snatch , Hang Squat Snatch , Oh Squat
Main Set
Snatch 6×1 @90%
OHS 3×2 @90% same weight as snatch
Sunday 19.11.2023
AEROBIC CAPACITY ( Both Classes )
3 Sets
0:00-5:00
Run 800/600m
5:00-11:00
Ski 1000/850m
11:00-18:00
Row 1200/1100