Monday 10.06.2024
Warm up C2Bike 5 sets on30:30off
Gymnastics: Toes To Bar
WOD [ 4 Rounds ]
40 Cal Bike Erg
8 Single Arm Devil Press Left (25/17)
12 Toes to Bar
8 Single Arm Devil Press Right (25/17)
Tuesday 11.06.2024
Functional Bodybuilding
Seated Barbel Shoulder Press 3×10
Pendlay Barbell Row 3×10
Bench Press 3×10
WOD
EMOM 16
Even Min :3 Front Squat 100/55
Odd Min :6 Deadlift 120/75
Wednesday 12.06.2024
( Final Week )
Battle Cancer Prep
Team of 3
5min Max Effort
1)Row ( 1 working 1 resting )
2min Rest
5min Max Effort
2)Deadlift ( 2 working )
2min Rest
5min Max Effort
3)Echo Bike ( 1 working 1 resting )
2min Rest
5min Max Effort
4) Burpee Over the Hurdle ( 2working )
2min Rest
5min Max Effort
5)Run ( 1 working 1 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
3×3@50%
3×2@60%
3×1@ 70%
3×1@80%
Squat Snatch
Thursday 13.06.2024
Barbell Warm Up
Split Jerk ( 1 – 1 – 1 )
WOD
5 Rounds
12 Push Press 60/40
20 Box Jump 24/20”
Time Cap 15min
Friday 14.06.2024
Stretch Flexibility
[ Functional Bodybuilding ]
4 Sets
15m DB Walking Lunges 40/25kg
4 Sets
“ Biceps 21’s “ Empty Barbell
Follow by Max Reps Resistance Strict Pull Ups
WOD
3 Rounds
AMRAP 2:00
200m Run
Max Reps DB Squat Clean 25/17kg
Rest 2:00
Gymnastic
Week 1
Pull UpsC2B / T2B / Bar MU
Saturday 14.06.2024
Gymnastic and Barbell Warm Up
Thrusters ( 1-1-1 )
Partner WOD
AMRAP 24
30 HSPU ( total )
400m Run ( together )
30 Thrusters 50/35 (total )
400m Run ( together )
Barbell Club
Clean & Jerk Warm Up
Accessories
Split Sots Press 2×5 @30%
Hang Squat Clean 2×5 @40%
Front Squat 2×5 @60%
Main Set
3×3@50%
3×2@60%
3×1@ 70%
3×1@80%
Clean & Jerk
Sunday 15.06.2024
Dynamic Warm Up
Conditioning
9000m Ski
9000m Run
9000m Row
600m Ski
600m Run
600m Row
300m Ski
300m Run
300m Row
Gymnastic
Week 1
Pull UpsC2B / T2B / Bar MU