Monday 8.04.2024
Warm Up : 800m Run
Front Squat 3×3@75%
WOD
[5 Rounds ]
AMRAP 2:00
200m Run
Max DB Thrusters 2×22/15kg
Rest 2:00
Tuesday 9.04.2024
Warm Up : Med Ball Volleyball
WOD
AMRAP 21
400m Row
30 Wall Ball
20 V-Ups
Stretch & Mobility
Wednesday 10.04.2024
Dynamic Warm Up
WOD
EMOM 24
15/13 Cal Ski
15 Box Jump Over 24/20”
15/13 Cal Bike
15 T2B
Barbell Club
Clean & Jerk Warm Up :
Clean Pull 2×5
Hang Muscle Clean & Press 2×5
Front Squat 2×5
Main Set :
Squat Clean 1-1–1-1-1 @85-90%
Jerk From Rack 1-1-1-1-1 @85-90%
Front Squat 1-1-1-1-1 @100%-110% from Clean 1RM
Thursday 11.04.2024
Barbell Warm Up
Tekkers Power Snatch
WOD
1-2-3-4-5-6-7-8-9-10
Snatch 50/35kg
3-6-9-12-15-18-21-24-27-30
Cal Bike
Friday 12.04.2024
“ Murph Prep “
Running Warm Up
Running Conditioning
Run 2000m
50 Air Squat
Run 1500m
50 Air Squat
Run 1000m
50 Air Squat
Run 500m
50 Air Squat
*RX with the vest
Gymnastic
Week 3
Hand Stand Walk
Saturday 13.04.2024
Gymnastics Warm Up
Skill HS Walk
Partner WOD
2 Rounds
12 Wall Walk
-36 Cal Ski
12m HS Walk
-36 Cal Ski
12 Facing the Wall HSPU
-36 Cal Ski
Barbell Club
Snatch Warm Up
Snatch High Pull 2×5
Hang Power Snatch 2×5
Snatch Balance 2×5
Main Set
Snatch Squat 1-1-1-1-1 @85-90%
OH Squat 1-1-1-1-1 @85-90%
Snatch Deadlift Deficit 5×1 @100-110%from snatch 1RM
Sunday 14.04.2024
Warm Up
3 Rounds
:30 Sec Bike
:30 Sec Row
:30 Sec Shuttle Run
:30 Rest
Conditioning
AMRAP 20
1600m Row
1600m Run
Max Distance Bike
Gymnastic
Week 3
Hand Stand Walk