Monday 21.10.2024
Warm Up :
6 Sets Ski :30:30 on/off
Building Midline
5 Working Set
:30 sec Knee Tuck Hold From The Pull Up
10 V-Ups
1:00 Plank
Partner WOD ( YGIG )
8 Rounds
1:30 Per Round
10 Wall Balls
7 T2B
Max Cal Ski
Tuesday 22.10.2024
Warm Up :Tabata
Down Up
Air Squat
Tekkers Thrusters 5 Heavy
WOD
EMOM 12
5 Thrusters 60/40
11 Burpees Over The Bar
Wednesday 23.10.2024
Dynamic Warm Up :
Team 3 WOD
3 Rounds
AMRAP 3
Max Cal Echo Bike
AMRAP 3
Max Deadlift 70/45kg
AMRAP 3
Max Double Unders
Rest 3:00
Barbell Club
Clean & Jerk Warm Up :
Technique
6×6
Clean & Jerk @60%
3×6
Clean Deadlift @100% from 1RM C&J
Thursday 24.10.2024
Snatch Warm Up
Power Snatch Tekkers
Building “ Isabel “
21-15-9
Power Snatch 42/27kg
Box Jump Over 24/20
*at the end of full set 21,15,9 perform 500/400m C2Bike
Friday 25.10.2024
Dynamic Warm Up
Rowing Drills ( Holding Pace )
Main Set :
3sets
4min Row 2:00-1:55 ( 22 s/m )
Rest 1:00
3min Row 1:55-1:50 (25 s/m )
Rest 1:00
2min Row 1:50-1:45 (28 s/m )
Rest 1:00
Gymnastic
Week 9
Hand Stand Hold , Walk , HS Push Ups
Saturday 26.10.2024
Gymnastic Warm Up
HSPU Progression
Original Girl : Bench Mark Series
“ Mary “
Every minute on the minute for 20 minutes perform:
5 hspu
10 pistols squats
15 pull ups
Barbell Club
Snatch Warm Up :
Technique
6×6
Squat Snatch @60%
3×6
Snatch Deadlift @100%
Sunday 27.10.2024
Dynamic Warm Up
Conditioning
AMRAP 11
1600m Run max kb swings
Rest 2:00
AMRAP 9
1200m Run max du
Rest 2:00
AMRAP 7
800m Run max burpee
Gymnastic
Week 9
Wall facing HSPU , HS Push Ups