Monday 20.05.2024
Stretch & Mobility
[ Functional Bodybuilding ]
A) Seated DB Back Extension 4×8
B) Super Set
5 Sets
8 DB Row
8 Barbell Pendlay Row
Max Resistance Strict Pull Ups
WOD
AMRAP 16
400m Run
21 KB Swings 24/16kg
12 T2B
Tuesday 21.05.2024
Squat Therapy
Front Squat ( 3-2-1 )
WOD
21-15-9
Power Clean 60/40kg
Box Jump Up 24/20
*Every 2 min including 0:00 – 7 Burpee
Wednesday 22.05.2024
Battle Cancer Prep
Team of 3
5min Max Effort
1)C2 Row ( 1 working 2 resting )
2min Rest
5min Max Effort
2)Push Sled ( 1 working 2 Holding )
2min Rest
5min Max Effort
3)Echo Bike ( 1 Working 2 resting )
2min Rest
5min Max Effort
4)Deadlift ( 1 working 1 Holding )
2min Rest
5min Max Effort
5)Run ( 1 working 2 resting )
2min Rest
Barbell Club
Snatch Warm Up
Main Set
Power Snatch
2×3@50% 2×2@60%
Squat Snatch
2×3@70% 2×2@75-80%
OHS
3@80% 2@90% 1@100%
Thursday 23.05.2024
Warm Up: Ski 300-200-100
Snatch ( 3-2-1 )
WOD
“ Randy “
75 Power Snatch
35/25kg
*every time you break 10 wall balls
Friday 24.05.2024
Stretch Flexibility
[ Functional Bodybuilding ]
3 Sets
6-9 Weighted Back Split Squat ( left & right )
3 Sets
12-15 GHD Sit Ups
WOD
4 Rounds
AMRAP 3
200m Run
5 Wall Walks
Max Reps Double Unders
Rest 2:00
Gymnastic
Week 9
Hand Stand Walk
Saturday 25.05.2024
Dynamic Warm Up
EMOM 28
16/14 Cal Row
10-14 Pull Ups
6-9 Thrusters 50/30kg
5-7 Shuttle Run 50ft
Barbell Club
Clean & Jerk Warm Up
Main Set
Clean
2×3@50% 2×2@60% 2×1@70%
Jerk From Rack
2×3@50% 2×2@60% 2×1@70%
Front Squat
3@80% 2@90% 2×1@100%
Sunday 26.05.2024
Warm Up 800m Run
Conditioning
5 sets (Every 5 minutes)
30/26 Calorie Echo Bike C2Bike
30/26 Calorie Ski
Cool Down
RomWod 15-20min
Gymnastic
Week 9
Hand Stand Walk