Monday 5.08.2024
Stretch & Mobility
[ Functional Bodybuilding ]
Barbell Standing Twist ( Left & Right ) 3×10
Barbell Bench Press 3×10
Barbell Bent Over Row 3×10
WOD
25 Burpee Over The Box
50 T2B
25 Burpee Over The Box
50 T2B
Tuesday 6.08.2024
Barbell Warm Up
Front Squat to Heavy ( 10min )
Clean & Jerk Tekkers (10min )
WOD
Every :50sec for 10 Rounds
3 Power Clean
3 Front Squat
3 Jerk
RX 60/40kg
Wednesday 7.08.2024
Dynamic Warm Up
WOD [ Repeat ]
EMOM 28
12 Box Jump Over
14/12 Cal Echo Bike
50 D.U
14 Wall Ball
- Add 1 Cal 1 Rep 5 Double Under from Last week
Barbell Club
Snatch Warm Up
Building to heavy
Snatch 1RM
OHS 1RM
Thursday 8.08.2024
Warm Up Row & Ski
Barbell Warm Up Snatch
WOD
50/40 Cal Row
Into
10-9-8-7-6-5-4-3-2-1
Power Snatch 50/35kg
Pull Ups
Into
50/40 Cal Ski
Friday 9.08.2024
Running Dynamic Warm Up
Running Conditioning
4 Sets
700m Run
:40sec Rest
500m Run
:50sec Rest
300m Run
:60sec Rest
Gymnastic
Week 10
Chest To Bar / Bar Muscle Ups
Saturday 10.08.2024
Dynamic Warm Up
Hero Saturday “Bert “
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
Barbell Club
Clean & Jerk Warm Up
Building to heavy
Front Squat 1RM
Clean 1RM
Jerk 1RM
Sunday 11.08.2024
Dynamic Warm Up
Conditioning
AMRAP 3
Row into Bike
Rest 1:00
AMRAP 5
Row into Bike
Rest 2:00
AMRAP 7
Row into Bike
Gymnastic
Week 10
T2B
