Monday 18.12.2023
Dynamic Warm Up : Bike – Burpee Broad Jump
Strength Front Squat 1-1-1-1-1
WOD
Partner WOD [ 10 Rounds ]
You Go I Go
18/15 Cal Bike
12 Wall Ball
9 Burpee Box Jump High 30/24”
Tuesday 19.12.2023
Warm Up : Barbell
Weightlifting Hang Power Clean & Jerk
WOD
Every 1:20 for 12 Rounds
5 Deadlift
4 Hang Power Clean
2 Jerk
RX 70/50kg
Cool Down
Wednesday 20.12.2023
Deadlift Warm Up
Strength Jerk 1-1-1-1-1
WOD
100/ 80 Cal Row
75 DB Snatch 22/15
100/ 80 Cal Ski
75 DB OH Lunge 22/15
Barbell Club
“Snatch”
3×3
Snatch Deadlift + Snatch High Pull
3×3
Power Snatch + Hang Power
3×3
OH Squat + Snatch Balance
“ Clean & Jerk “
3×3
Power Clean + Hang Squat Clean
3×3
Squat Clean + Front Squat
3×3
Jerk + Split Jerk
Thursday 21.12.2023
Warm Up :
HS Hold , Inch Worms , PVC OH Squats
Weightlifting Snatch
WOD
12 Wall Walk – 12 Squat Snatch
10 Wall Walk – 10 Squat Snatch
8 Wall Walk – 8 Squat Snatch
6 Wall Walk – 6 Squat Snatch
4 Wall Walk – 4 Squat Snatch
2 Wall Walk – 2 Squat Snatch
RX 40/27kg
Friday 22.12.2023
12 Days Of Xmas
Partner WOD
( you go I go on each movements )
1 Thruster 60/40
2 Bar MU / C2B
3 Front Squat 60/40
4 SHSPU
5 Burpee Over The Bar Facing Synchro
6 Deadlift 60/40
7 T2B
8 DB Snatch 25/17kg
9 Cal Ski
10 Wall Ball
11 0 Double Unders
12 Burpee Pull Ups
Gymnastic
Week 9
Combine Skill
HSPU & T2B & HS Walk
Saturday 23.12.2023
Warm Up Bike & DB Lunges
Strength Bench Press
WOD
30-20-10
Cal Bike
Burpee
Pull Ups
Sunday 24.12.2023
AEROBIC CAPACITY ( Both Classes )
Rowing & Ski
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 2 Min between sets.
