Monday 7.05.2024
Stretch & Mobility
Functional Bodybuilding
A) Seated Good mornings 4×7 ( 60/40)
B) Super Set
5 Sets
8 DB Shoulder Press
8 DB Hummer Curl
Max Strict Pull Ups
Partner WOD
AMRAP 12
10-15-20-25….
Burpee Over The Bar
Deadlift 80/55kg
Tuesday 8.05.2024
Warm Up Tabata “ Push Ups & Squats “
Bench Press 3-2-1-2-3
Partner WOD
1500m Ski
50 Bench Press 80/50kg
1500m Ski
Wednesday 9.05.2024
Dynamic Warm Up
WOD ( Murph Prep )
AMRAP 24
600m Run
21 Squats
9 Push Ups
15 Lunges
RX perform with backpack , weighted vest
Barbell Club
Snatch Warm Up
Technique
Power Snatch
6×6 @ 60%
OHS
6×6 60%
Thursday 10.05.2024
Midline Warm Up
3 Sets
:20 Sec :20sec
Hollow Rocks & Back Extensions
Rest :20sec
Skill T2B
WOD
AMRAP 18
14 DB Hang Snatch
36 Double Unders
7 T2B
Friday 11.05.2024
Stretch & Flexibility
Functional Bodybuilding
3 Sets
6-9 Bulgarian Split Squat ( left & right )
3 Sets
10-15 Hip Thrust
WOD
5 Rounds
AMRAP 2
5 Wall Walk
Max Distance OH / Front Rack Lunges
Rest 2:00
Gymnastic
Week 7
Hand Stand Walk
Saturday 12.05.2024
Warm Up
Partner WOD
Team Of Three
5 Rounds Max Effort
1:00 Echo Bike
1:00 DB Squat Clean 25/17kg
1:00 Burpee Box Jump Over 24/20”
Rest 1:00
Stretch & Mobility
Barbell Club
Clean & Jerk
Technique
Squat clean
6×6@60%
Power Jerk
6×6@60%
Sunday 13.05.2024
Battle Cancer Prep
Team of 4
6min Max Effort
1)C2 Row ( 2 working 2 resting )
3min Rest
6min Max Effort
2)Synchro DB Snatch ( 2 working 2 Holding )
3min Rest
6min Max Effort
3)Bike ( 2 Working 2 resting )
3min Rest
6min Max Effort
4)Synchro Ground To Shoulder Sand Bag ( 2 working 2 Holding )
3min Rest
6min Max Effort
5)Run ( 2 working 2 resting )
3min Rest
Gymnastic
Week 7
Hand Stand Walk