Monday 01.1.2024
New Year Day
Loony Dook
Tuesday 02.1.2024
Active Recovery : Flexing Mobility Stretching
Wednesday 03.1.2024
Warm Up: 3 Sets
Bike – Air Squats
Ski – Push Ups
Strength Push Press
21-15-9
WOD
[ 150 Wall Balls ]
6 Rounds ( 3:00 pr )
21/18 Cal Bike
15/12 Cal Ski
Max Reps in remaining time Wall Balls
-Rest 1:00
Barbell Club
Clean & Jerk Warm Up
“ Clean & Jerk “
5×3
Hang Power Clean + Hang Squat Clean
5×3
Squat Clean + Front Squat
5×3
Jerk + Split Jerk
Thursday 04.1.2024
Barbell Warm Up
AMRAP 5
5 Deadlift 5 Hang Muscle Cleans 5 Front Squats 5 Shoulder Press 5 Jerk
Weightlifting Hang Power Clean + Front Squat + Jerk
WOD 5 Rounds [ Every 1:45 ]
12 Deadlift
9 Hang Power Clean
6 Jerk
RX 70/50
Friday 05.1.2024
Warm Up 6min
DB Shoulder Press
Box Step Up
DB Front Squat
Scapular Pull Ups
Building Thrusters & Pull Ups
WOD
4-8-12-16-12-8-4
DB Thrusters 2×22/15kg
C2B / Pull Ups
*12 Box Jump Over 20/24” After Each Round
Gymnastic
Week 1
Ring Dips , Swing , MU
Saturday 06.1.2024
Warm Up 1000m Run
Barbell Cycle
Partner WOD
500m Run
50 Deadlift 80/60kg
500m Run
50 Front Squats 70/50kg
500m Run
50 Power Clean 60/40kg
500m Run
50 Push Press 40/30kg
*Both Athletes Running Together
*Sharing Reps
Barbell Club
“Snatch”
Snatch Warm Up
5×3
Snatch Deadlift + Snatch High Pull
5×3
Hang Power Snatch – Hang Squat Snatch
5x
Push Jerk Behind the back snatch grip + 3 Snatch Balance
Sunday 7.1.2024
HY-RX Prep
2 Rounds
5 Stations [ 2:00 Per Station ]
500m Run
100m Farmer carry (30/24kg )
50 Wall Ball ( 9/6kg )
500 Ski
25 Burpee Broad Jump
50m Sled ( 70/110kg )
50m Walking Lunges ( DB 20/30kg )
Rest 2:00
Gymnastic
Week 1
Ring Dips , Swing , MU
