Monday 22.07.2024
Stretch & Mobility
[ Functional Bodybuilding ]
Barbell Seated Twist ( Left & Right ) 3×10
KB Cossacks Squat 3×10
Single Knee Down Shoulder Press ( Left & Right
WOD
10 Rd
10 DB Snatch
10 Box Jumps
10 Wall Balls
Tuesday 23.07.2024
Warm Up :
50m Run 25m Lunges 25m Reverse Lunges
WOD
AMRAP 30
400m Run
30 Sit Ups
20 Burpee To The Bar
10 Front Rack Reverse Lunges 50/35kg
Wednesday 24.07.2024
Warm Up : 2 sets
1:00 Row
1:00 Speed Rope
WOD
EMOM 24
17/13 Cal Row
50 D.U
25 Empty Bar Thrusters
Rest 1:00
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
Snatch Deadlift + Hang Squat Snatch
7×1@85-90%
Thursday 25.07.2024
( Repeat from last week )
Barbell Warm Up
Power Snatch + Clean & Jerk
WOD
0:00-4:00
30 Power Snatch 40/27
4:00-10:00
30 Power Clean & Jerk 60/40
Stretch Flexibility “ RomWod “
Friday 26.07.2024
Running Dynamic Warm Up
Conditioning
4 Sets
800m Run
Rest :45sec
800m Rn
Rest 1:30
Gymnastic
Week 7
Chest To Bar
Saturday 27.07.2024
Barbell Warm Up
Partner WOD
AMRAP 20
“Macho Man”
3 Power Clean
3 Front Squat
3 Jerk
RX 70/50kg
- full round , you go I go format
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
Clean Deadlift + Hang Squat Clean & Split Jerk
7×1@85-90%
Sunday 28.07.2024
Dynamic Warm Up
Conditioning
2 Sets
1600/1500m Row
3000/2850m Bike
1400/1300m Ski
Gymnastic
Week 7
T2B