Monday 1.04.2024
Warm Up : 800m Run
Bench Press 3×3@70-75%
WOD
-400m Run
15-12-9-6
DB Snatch Right Hand
Lat Burpee Over DB
DB Snatch Left Hand
Lat Burpee Over DB
RX 22/15
Tuesday 2.04.2024
Dynamic Warm Up
WOD
EMOM 24
16/13 Cal Ski
32 Sit Ups
16/13 Cal Row
32 Hollow Rocks
Cool Down
ROMWOD
Wednesday 3.04.2024
Deadlift Warm Up :
Elevated RDL – Good Mornings
Deadlift 3×3@70-80%
Partner WOD
AMRAP 21
18 Deadlift
36 Cal Row
72 Double Unders
Barbell Club
Clean & Jerk Warm Up :
Clean Pull 2×5
Hang Muscle Clean & Press 2×5
Front Squat 2×5
Main Set :
Hang Squat Clean 4×2 @80%
Jerk From Rack 4×2@80%
Clean Deadlift 4×2@100% from Clean 1RM
Thursday 4.04.2024
Gymnastics Warm Up
Skill Wall Walks & HS Walk
WOD
2-4-6-4-2
Wall Walk
150ft Farmer Walk 2×32/24kg
Friday 5.04.2024
Barbell Warm Up
Tekkers Power Clean
WOD [ 5 Rounds ]
AMRAP 3:00
1000/850m C2Bike
Max Power Cleans 40/25kg
Rest 2:00
Gymnastic
Week 2
Hand Stand Walk
Saturday 6.04.2024
Gymnastics Warm Up
T2B – HSPU
Partner WOD
AMRAP 24
50 T2B
50 Wall Ball
50 Deadlift 100/70kg
50 HSPU
50 Cal Row
Barbell Club
Snatch Warm Up
Snatch High Pull 2×5
Hang Power Snatch 2×5
Snatch Balance 2×5
Main Set
Snatch Squat
4×2 @80
OH Squat
3@70%
2@75%
3×1@80% from snatch 1RM
Snatch Deadlift Deficit
4×2 @100% from snatch 1RM
Sunday 7.04.2024
Conditioning
3 Rounds
AMRAP 10
1000/800m Row
2000/1800m C2Bike
Max Distance Run
Rest 3:00
Gymnastic
Week 2
Hand Stand Walk