Monday 30.12.2024
🎄Happy New Year 2025 🎄
Partner WOD
2024m Ski
Into
12 Rounds ( YGIG )
12 Power Snatch 40/27kg
30 Double Unders
12 Burpee Over The Bar
Into
2025m Ski
Tuesday 31.12.2024
Strength Day (follow up 1RM’s)
30 Deadlift @75-80%
( Example 10×3 )
36 Back Squat @70-75%
( Example 9×4 )
40 Push Press @60-65%
( Example 8×5 )
Wednesday 1.01.2025
🎄Happy New Year 🎄
🏊🏻♂️Loony Dook 🏊🏻♀️
Thursday 2.01.2025
Running Club
Dynamic Warm Up :
5 min building up the pace 5x30m
Main Set
3 Sets
400m ( RPE 7-8 )
Rest 1:00
Rest 2:00 after last set
3 Sets
700m ( RPE 6-7 )
Rest 1:30
Rest 3:00 after last set
3 Sets
1000m ( RPE 5-6 )
Rest 2:00
Friday 3.01.2025
Dynamic Warm Up
Conditioning
EMOM 28 ( adding from last week extra round )
16 Wall Ball 9/6kg
14/12 Cal Row
16 Box Jump Over 24/20”
14 Shuttle Run 25ft
———
Cool Down Stretch & Mobility
Saturday 4.01.2025
Barbell Warm Up
WOD [ Team 3 ]
90 cal Echo Bike
45 Power Clean 50/30
60 Pull Ups
90 cal Echo Bike
45 Front Squat 50/30
60 T2B
90 cal Echo Bike
45 Jerk 50/30
60 HSPU
Barbell Club [ Clean and Jerk ]
Warm Up :
-Clean High Pull
-Muscle Clean
-Sots Press
Main Set
6×6@60%
Clean & Jerk
Sunday 5.01.2025
HYROX [ Working in Pairs ]
Dynamic Warm Up
4:00 Per Round
- 1000m Row
- Push Sled
- 1000m Ski
- Burpee Broad Jump
- 1000m Row
- Farmer Walk
- 1000m Ski
- Wall Balls
Gymnastics
Drills Warm Up
EMOM
HSPU
T2B
HS Walk
Pull Ups
