Monday 16.12.2024
Warm Up Row – Midline
Partner WOD
50 T2B
500m Row
32 Dual DB Thrusters 25/17kg
1000m Row
32 Dual DB Thrusters 25/17kg
500m Row
50 T2B
Tuesday 17.12.2024
Strength Cycle ( Final Week )
Barbell Warm Up
Strength
6 Sets
6 DB Bench Press
4 Back Squat
2 Deadlift
Rest 1:30 -2:00
*adding 1.2 /2.5kg from last week
Wednesday 18.12.2024
Dynamic Warm Up
EMOM 24 (increase 2 reps from last week )
14 Wall Ball 9/6kg
14/12 Cal Row
14 Box Jump Over 24/20”
14 Shuttle Run 25ft
Cool Down Stretch & Mobility
Barbell Club
Snatch Warm Up
3×3 Muscle Snatch @30-40%
3×5 Klokov Hang Snatch High Pull @40-50%
3×3@50% 3×2@55% Power Snatch
3×3@50% 3×2@55% Snatch Balance
Clean & Jerk Warm Up
3×3 Muscle Clean + Front Squat @30-40%
3×5 Clean Pull @40-50%
3×3@50% 3×2@55% Power Clean
3×3@50% 3×2@55% Power Jerk
Thursday 19.12.2024
Barbell Warm Up
Tekkers Power Clean
“Wittman”
7 Rounds
15 KB Swings (24/16kg)
15 Power Clean (40/27)
15 Box Jumps (24/20”)
🏃🏻♂️Running Club 🏃🏻♀️
Running Warm Up
Building stride
Main Set ( repeat )
4 x 400m ( RPE 7-8 )
Rest 1:00
2:00 Rest Between next set
3 x 700m ( RPE 6-7 )
Rest 1:30
3:00 Rest Between next set
2 x 1000m ( RPE 5-6 )
Rest 2:00
Friday 20.12.2024
Gymnastic Warm Up 5min
“Cindy “
21-15-9
DB Snatch 25/17kg
50 Double Unders
Pull Ups
50 Double Unders
Gymnastic (Week 6 )
C2B + BMU
🎅🏻🎄Saturday 21.12.2024 🎄🎅🏻
Skirmish Charity Throwdown
Sunday 22.12.2024
Dynamic Warm Up
Conditioning
3min – 6min – 9min
Ski Ski Ski
Row Row Row
Rest 2:00 between the full sets
Gymnastic (Week 6 )
C2B into BMU
