Monday 2.12.2024
Warm Up :5 min
200/150m Ski + 5 Inch Worms
Barbell : Push Press Tekkers
WOD
AMRAP 18
18 T2B
9 Push Press 70/50kg
Every 2:00 including 0:00 Ski 250/200m
Tuesday 3.12.2024
Strength Cycle ( week 5 )
Barbell Warm Up
Strength
6 Sets
8 DB Bench Press
6 Back Squat
4 Deadlift
Rest 1:30 -2:00
*adding 1.2 /2.5kg from last week
Wednesday 4.12.2024
Dynamic Warm Up
Partner WOD
For Time
100/90 Cal Bike
80 Wall Ball
60 Dual KB Snatch 20/12kg
40 Burpee Over KB ( Facing )
60 Dual KB OH Lunges 20/12kg
80 Wall Ball
100/90 Cal Bike
Barbell Club
[ Deload Week ]
Snatch Warm Up
Mechanics of the Lift 🏋🏻
EMOM 12
Snatch Pull +Power Snatch + Hang Power Snatch + OHS
EMOM 15
3-4 Squat Snatch
Thursday 5.12.2024
Rowing Warm Up
Test
6km / 5km Row
Running Club
Running Warm Up
Cadence Work
5 Sets
:20sec High (180+)
:40sec rest
Main Set
5 x
400m ( RPE 7-8 )
Rest 1:00
3 x
800m ( RPE 6-7 )
Rest 1:30
1 x
1200m ( RPE 5-6 )
Friday 6.12.2024
Snatch Warm Up
Barbell Snatch Tekkers
WOD
1-2-3-4-5-6-7-8-9-10
Power Snatch 40/27kg
10-20-30-40-50-60-70-80-90-100
Double Unders
Gymnastic (Week 4 )
Pull Ups + T2B + BMU
Saturday 7.12.2024
Due to last few weeks of heavy snow ,many requests Linda to repeat .
“ Linda “
- 10-9-8-7-6-5-4-3-2-1 Reps
- Deadlift (1½ bodyweight)
- Bench Press (bodyweight)
- Clean (¾ bodyweight)
Barbell Club
[ Deload Week ]
Clean & Jerk Warm Up
Mechanics of the Lift 🏋🏻
EMOM 12
Power Clean + Hang Squat Clean + Power Jerk
EMOM 15
2 Front Squat + 2 Jerk
Sunday 8.12.2024
Dynamic Warm Up
Conditioning
AMRAP 27
80 Cal Bike
60 OH Single Hand DB Walking Lunges 22/15kg
40 DB Snatch 22/15kg
20 Burpee Over DB Lat
Gymnastic (Week 4 )
Pull Ups + T2B + BMU