Monday 18.11.2024
For Time:
4 Rounds “Work”
80/64 Cal Ski
3 Rounds “Work”
60/48 Cal Ski
2 Rounds “Work”
40/32 Cal Ski
1 Round “Work”
20/16 Cal Ski
[Work]:
30 Double Unders
5 Strict Pull-ups
15 AbMat Sit-ups
Tuesday 19.11.2024
Strength Cycle ( week 3 )
6 Sets
10 DB Bench Press
8 Back Squat
6 Deadlift
Rest 1:30 -2:00
*Increase weight by 2.5kg on each movement
Wednesday 20.11.2024
Gymnastic Warm Up
Skill :Pull Ups & T2B
Partner WOD
For Time:
21-18-15-12-9-6 C2Bar Pull-ups
750/675 Meter Bike
6-9-12-15-18-21 Toes to Bar
750/675 Meter Bike
Barbell Club
Clean & Jerk Warm Up :
Clean Pull 3×3@50-60%
Squat Clean 1@60% 1@70% 1@80% 5×1@90%
Jerk 1@60% 1@70% 1@80% 5×1@90%
Thursday 21.11.2024
Dynamic Warm Up
Rowing Drills ( Holding High Pace )
Main Set :
6sets
1:00 Row 2:00-1:55
1:00Row 1:55-1:50
1:00 Row 1:50-1:45
Rest 3:00
Running Club ( 19:30)
Running Warm Up
Drills 5:00
Sprints 5x50m @RPE 7-8
Test Week 1 ( finding average pace on track )
5km
Friday 22.11.2024
Barbell Warm Up
Tekkers : Thrusters
WOD
AMRAP 12
12 Box Jump 24/20
6 Thrusters 40/27kg
6 Burpee Over The Bar
Gymnastic (Week 2)
Pull Ups + T2B + BMU
Saturday 23.11.2024
Barbell Warm Up
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-body-weight deadlift
Body-weight bench press
¾-body-weight clean
Scaling
This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.
Intermediate Option
10-9-8-7-6-5-4-3-2-1 reps for time of:
1¼-body-weight deadlift
¾-body-weight bench press
½-body-weight clean
Beginner Option
8-7-6-5-4-3-2-1 reps for time of:
¾-body-weight deadlift
½-body-weight bench press
⅓-body-weight clean
Barbell Club
Snatch Warm Up :
Snatch Pull 3×3@50-60%
Squat Snatch 1@60% 1@70% 1@80% 5×1@90%
OHSquat 1@60% 1@70% 1@80% 5×1@90%
Sunday 24.11.2024
Dynamic Warm Up
Conditioning
EMOM 30
-Wall Balls
-Ski
-Double Unders
-Shuttle Run 25ft
Rest 1:00
*Lowest total score per round
Gymnastic (Week 2 )
Pull Ups + T2B + BMU
