Monday 15.07.2024
Warm Up :
Good mornings , Single Leg RDL , Monster Walks
WOD “CS-32” #CallumStewart
AMRAP 21
700m Run
14 Deadlift 110/75kg
92 Double Under
Tuesday 16.07.2024
[ Functional Bodybuilding ]
Barbell Seated Twist ( Left & Right ) 3×10
KB Cossacks Squat 3×10
Single Knee Down Shoulder Press ( Left & Right )
WOD
AMRAP 18
6-DB Snatch Left Hand
6-DB Snatch Right Hand
6-DB Thruster Left Hand
6-DB Thrusters Right Hand
24 Burpee Over DB
Wednesday 17.07.2024
Warm Up : 2 sets
500m Bike
250m Ski
WOD
5 Round
30 KB Swings 24/16kg
30 Hand Release Push Ups
30/25 Cal C2Bike
*Rest 2:00 Between Sets
Barbell Club
Snatch Warm Up
Accessories
Snatch Pull 3×5
Snatch Hang High Pull 3×5
Muscle Snatch 3×5
OH Squats 3×5
Main Set
Squat Snatch
7×1@85-90%
Thursday 18.07.2024
Running Dynamic Warm Up
Running Test 1600m Run
Rest 5+min
Conditioning
5 Sets
1000m ( Fastest Mile Pace )
Rest 1:00
Friday 19.07.2024
Barbell Warm Up
Power Snatch + Clean & Jerk
WOD
0:00-5:00
30 Power Snatch 40/27
5:00-10:00
30 Power Clean & Jerk 60/40
Stretch Flexibility “ RomWod “
Gymnastic
Week 6
Pull Ups
Saturday 20.07.2024
Warm Up
[ Functional Bodybuilding ]
4 Sets
8 Front Rack Forward + Reverse Lunge
2x 25/17kg ( Left & Right )
Partner WOD
AMRAP 27
30 Deadlift High Pull 40/25kg
900m Row
30 Pull Ups
30 Thrusters 40/25kg
900m Ski
30 Pull Ups
*Barbell must be of the ground at all times accept when using it for thrusters and sdhp
*Reps shared
Barbell Club
Clean & Jerk Warm Up
Accessories
Clean Pull 3×5
Muscle Clean 3×5
Split Sots Press 3×5
Front Squat 3×5
Main Set
Squat Clean & Split Jerk
7×1@85-90%
Sunday 21.07.2024
Dynamic Warm Up
Conditioning
4 Sets
Every 90 Sec
- Max Cal Ski
- Row
- Echo Bike
- Rest 1:30
Gymnastic
Week 6
T2B