Monday 27.05.2024
Team of “Murph “
3 Rounds
1000m Run
50 Pull Ups
75 Push Ups
100 Air Squats
Tuesday 28.05.2024
Functional Bodybuilding
Deadlift Suitcase 3×10 (each side )
Weighted Good Mornings 3×10
Elevated Deadlift 3×10 (each side )
Deadlift ( 1-1-1-1 )
WOD 4 Rounds
AMRAP 2 :00
7 Sumo Deadlift High Pull 40/27kg
7 Dumbbell Box Step Up 22/15kg
Rest 2:00
Wednesday 29.05.2024
Battle Cancer Prep
Team of 3
5min Max Effort
1)Ski ( 1 working 2 resting )
2min Rest
5min Max Effort
2)DB Snatch ( 1 working 2 Holding )
2min Rest
5min Max Effort
3)Echo Bike ( 1 Working 2 resting )
2min Rest
5min Max Effort
4)Sandbag Ground To Shoulder ( 1 working 1 resting )
2min Rest
5min Max Effort
5)Burpee Over the Line ( 1 working 2 resting )
2min Rest
Barbell Club
Snatch Warm Up
Accessories
Klokov Snatch Hang High Pull 3×5 @50-60%
Snatch Deadlift Deficit 3×5 @110%
Main Set
4@50%
3@60%
2@70%
1@80%
Snatch Pull + Hang Power Snatch + Squat Snatch + OHS
Thursday 30.05.2024
Warm Up: 3 Sets
Row 300 + 6 Inch Warms
HS Walk
WOD
AMRAP 16
Row 500
25m HS Walk
Friday 31.05.2024
Stretch Flexibility
[ Functional Bodybuilding ]
3 Sets
12-8 Front Rack Reverse Lunges
3 Sets
12-15 GHD Sit Ups
WOD
8-16-24-32
Hang Power Clean 40/27kg
10 Wall Balls after each set of Hang Power Clean
Gymnastic
Week 10
Hand Stand Walk
Saturday 1.06.2024
Dynamic Warm Up
Barbell Warm Up
WOD
10 Rounds ( Every 3:00 )
12-9 Cal Echo Bike
10 Box Jumps 24/20”
8 Front Squats 80/50kg
Barbell Club
Clean & Jerk Warm Up
Accessories
Split Sots Press 2×5 @30%
Hang Muscle Clean 2×5 @50-60%
Clean Pull 2×5 @50-60%
Main Set
4@50%
3@60%
2@70%
1@80%
Power Clean + Front Squat + Split Jerk
Sunday 2.06.2024
Warm Up 800m Run
Conditioning
6 sets (Every 5 minutes)
30/26 Calorie Row
30/26 Calorie Ski
Cool Down
RomWod 15-20min
Gymnastic
Week 10
Hand Stand Walk