Monday 11.12.2023
Dynamic Warm Up : Bike – Broad Jump ( max distance )
Strength Back Squat 1-1-1-1-1
WOD
Team Of Three
60-45-30-15
Cal Echo Bike
Burpee Box Jump Over 24/20”
Tuesday 12.12.2023
Warm Up : Barbell
Deadlift – Hang Power Clean – Power Jerk
WOD
EMOM 12
5 Deadlift
3 Hang Power Clean
1 Jerk
RX 70/50kg
Cool Down
RomWod
Wednesday 13.12.2023
Gymnastic Warm Up
Pull Ups / HSPU / Pistols
WOD AMRAP 20
RX “ Mary “
5 HSPU 10 Pistols 15 Pull Ups
INT “Cindy “
5 Pull Ups 10 Push Ups 15 Squats
Barbell Club “Snatch”
Snatch Warm Up
Load up to your 60% from squat snatch
Main Set 6×6 @60%
( not aiming to touch and go )
Squat Snatch
Thursday 14.12.2023
Warm Up
10-1
KB Deadlift into KB Swing
Strength Deadlift 1-1-1-1-1
WOD
5 Rounds
15 Wall Ball
12 Deadlift 110/80kg
9 Burpee Over The Bar Lateral
Friday 15.12.2023
Warm Up :Tabata
Front Squats
Push Ups
Strength
Shoulder 2 Overhead 1-1-1-1-1
WOD
5 Rounds
3:00 Work
400/350m Row
50 D.U
Max Reps DB Thrusters 22/15kg
Rest 2:00
Gymnastic
Week 8
Combine Skill
HSPU & T2B & HS Walk
Saturday 16.12.2023
Warm Up 1000m Run
Partner WOD
500m Run
21 Synchro T2B
18m HSWalk / Bear Crawl
500m Run
18 Synchro T2B
15m HSWalk
500m Run
15 Synchro T2B
12m HSWalk
Barbell Club “Clean & Jerk “
Clean & Jerk Warm Up
Load up to 60% from clean & jerk 1RM
Main Set
6×6@60% Clean & Jerk
( not aiming for touch and go )
Sunday 17.12.2023
AEROBIC CAPACITY ( Both Classes )
Rowing Intervals
2 Sets
45 Cals at RPE5
-Rest 1 Min-
15 Cals at RPE8
-Rest 1 Min-
30 Cals at RPE5
-Rest 1 Min-
15 Cals at RPE8
*Rest 3 Min between sets.
Gymnastic
Week 8
Combine Skill
HSPU & T2B & HS Walk