Monday 6.01.2025
Bench Mark Workout
“ Fortitude “
0n the minute x 30
1 Min Cal Row
1 Min Cal Burpee
*score lowest cal row + lowest burpee
Tuesday 7.01.2025
[Strength Day Smolov Deadlift ]
Barbell Warm Up ( 10 min for Quality ):
-12 Good Mornings
-9 Sumo Deadlift High Pull
-6 Barbell Split Squat ( left & right )
Deadlift 7×5 @75%
Stretch & Mobility
Wednesday 8.01.2025
Barbell Warm Up
Power Clean Tekkers
Team WOD
AMRAP 21
Max Cal Bike
Max Rounds of “Chief “
*partner perform cal on c2b while other partner performs 3 Rounds of “Chief “
Round of Chief is
3 Power Clean
6 Push Ups
9 Air Squat 60/40kg
Barbell Club
Snatch Warm Up :
Snatch Deadlift
Snatch Hang High Pull
Muscle Snatch
Main Set
6×6 Squat Snatch @60%
Thursday 9.01.2025
Gymnastic Warm Up :
T2B & Pull Ups
WOD
21-15-9
T2B
Front Squat (50/35)
———-
Rest 3:00
———-
9-15-21
Thrusters ( 40/25)
Pull Ups
Running Club ( repeat from last week )
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 10.01.2025
Dynamic Warm Up
Conditioning ( last week )
EMOM 28 ( adding from last week extra round )
16 Wall Ball 9/6kg
16/14 Cal Row
16 Box Jump Over 24/20”
16 Shuttle Run 25ft
———
Cool Down Stretch & Mobility
Saturday 11.01.2025
Barbell Warm Up
Smolov Bench Press
7×5@75%
WOD [ Team 2 ]
AMRAP 18 ( YGIG )
10 DB Snatch ALT 22/15kg
10 DB Box Step Up 22/15kg
10 DB Bench Press 2×22/15kg
Barbell Club [ Clean and Jerk ]
Warm Up :
-Clean High Pull
-Muscle Clean
-Sots Press
Main Set
6×6@60%
Clean & Jerk
Sunday 12.01.2025
Gymnastics
Drills Warm Up
EMOM
HSPU
T2B
HS Walk
Pull Ups
