Monday 28.10.2024
Warm Up :
Row / Power Clean / Ring Dips
Tekkers Power Clean + Ring Dips
EMOM 21
15/12 Cal Row
12 Ring Dips
9 Power Clean 60/40kg
Tuesday 29.10.2024
Functional Bodybuilding
6 Super Sets
10 DB Bench Press 30/20kg
12 BB Bend Over Row 80/55kg
36m KB Farmer Walk 2×32 2x24kg
Rest 1:30
RomWOD
20min Recovery
Wednesday 30.10.2024
Warm Up
Strength Push Press 3 Heavy
Partner WOD
“ YOU GO I GO “
90 Sec Intervals
10 Rounds ( 5 Each )
14 Wall Balls
12/10 Cal C2Bike
In remaining Time
60 Box Jump Over 24/20″
60 Power Jerk 50/35KG
Barbell Club
Clean & Jerk Warm Up :
Technique
Clean Pull + Squat Clean
3×3@50% 3×2@60% 3×1@70%
Power Jerk + Split Jerk
3×3@50% 3×2@60% 3×1@70%
Thursday 31.10.2024
Halloween Partner WOD
3 Rounds
50 T2B
50 Synchro Burpee
Deadlift
Round 1 50@80/55kg
Round 2 35@100/70kg
Round 3 20@120/85kg
Rest 2:00
Friday 1.11.2024
Dynamic Warm Up
Rowing Drills ( Holding Pace )
Main Set :
4sets
3min Row 2:00-1:55 ( 22 s/m )
2min Row 1:55-1:50 (25 s/m )
1min Row 1:50-1:45 (28 s/m )
Rest 3:00
Gymnastic
Week 10
Hand Stand Hold , Walk , HS Push Ups
Saturday 2.11.2024
Gymnastic Warm Up
HSPU Progression
Original Girl : Bench Mark Series
“Barbara“
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest precisely three minutes between each round.
Barbell Club
Snatch Warm Up :
Technique : Hang + OHS
Snatch Pull + Hang Squat Snatch
3×3 @50% 3×2@60% 3×1@70%
Snatch Deadlift
5×3 @110%
Sunday 3.11.2024
Dynamic Warm Up
Conditioning
AMRAP 11
1600m Ski max kb swings
Rest 2:00
AMRAP 9
1200m Row max du
Rest 2:00
AMRAP 7
1600m C2Bike max burpee
Gymnastic
Week 10
Wall facing HSPU , HS Push Ups
