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Training Week Program 4-10th December 2023

By 3 December 2023January 4th, 2024No Comments

Monday 4.12.2023

Dynamic Warm Up : Ski – Box Jump Over – Down Up – Bike 

WOD 

3 Round ( AMRAP 4:00 )

8/6 Cal Bike 

4 Burpee Over The Box 

Rest 2:00 

3 Rounds ( AMRAP 4:00 )

8/6 Cal Ski 

4 Dual  DB Box Step Over 

Rest 2:00 

 

Tuesday 5.12.2023

Warm Up : Barbell 

Hang Power Clean – Front Squat – Power Jerk 

Weightlifting – Heavy Clean and Jerk 

WOD 

EMOM 12

4 Hang Power Clean 

3 Front Squat 

2 Jerk 

RX 50/35

 

Wednesday 6.12.2023

Gymnastic Warm Up 

Alt V-Ups , Swings From Pull Up Bar ( Hollow Arch )

WOD 

AMRAP 18 

25 DB Power Snatch 22/15kg

25 T2B 

25 DB OH Lunch 2/15kg 

25 V-Ups

 

Barbell Club Snatch 

Snatch Warm Up 

Main Set @45-50%

3×5 Snatch Deadlift Pull 

3×5 Power Snatch 

3×5 Hang Squat Snatch 

3×5 Snatch Balance 

3×5 OHS 

 

Thursday 7.12.2023

Snatch Warm Up 

Weightlifting Heavy Snatch 

WOD 

50 Power Snatch 40/27kg 

150 Double Unders 

50 OH Squats 40/27kg 

 

Friday 8.12.2023

Warm Up :

Deadlift & Jerk 

WOD 

EMOM 12 

5 Deadlift 

3 Jerk 

Same as the last week @70/50kg 

Cool Down 

RomWod 

 

Gymnastic 

Week 7

Combine Skill 

HSPU & T2B & HS Walk 

 

Saturday 9.12.2023

SKIRMISH CHRISTMAS THROWDOWN 

9am Start 

Team Of 4 ( 3 Events )

Workouts and Teams will be announced on Thursday 

 

Sunday 10.12.2023

AEROBIC CAPACITY ( Both Classes )

7:00 Max Cal Row 

Rest 1:00 

7:00 Max Cal Bike 

Rest 1:00

7:00 Max Cal Ski 

Rest 1:00

7:00 Max 50FT Shuttle Run 

Gymnastic 

Week 7

Combine Skill 

HSPU & T2B & HS Walk