Monday 3.04.2023
Warm Up 1000m Run
Tekkers – Bench Press / HSPU
Partner WOD
50-50ft Shuttle Runs
25- HSPU
25- Bench Press
25-HSPU
50-50ft Shuttle Runs
RX 83/55kg
Tuesday 4.04.2023
Squat Therapy
Front Squat
5×5@80%
WOD
5 Rounds
1000m Row
Rest 1:00
Wednesday 5.04.2023
Gymnastic Warm Up
Scuppular Pull Ups / Hollow Rocks / Single Arm Shoulder Press
Tekkers Bar MU
WOD
3 Round
50 ft Dual DB Lunges ( From Hang)
20 T2B
Into
2 Round
50 ft Dual DB Lunges ( From Front Rack )
15 C2B
Into
1 Round
50 ft Dual DB Lunges ( From Overhead )
10 Bar MU
RX 2×22.5 2x15kg
Thursday 6.04.2023
Barbell Warm Up
Weightlifting Clean Squat
4@60% 3@70% 2@80%
WOD
35/30 Cal Echo Bike
2 Squat Clean
400m Run
30/25 Cal Echo Bike
3 Squat Clean
300m Run
25/20 Cal Echo Bike
4 Squat Clean
200m Run
20/15 Cal Echo Bike
5 Squat Clean
100m Run
RX 100/65kg
Friday 7.04.2023
Dynamic Warm Up
Ski / Row
EMOM 28
14/11 Cal Ski
12 Box Jump Over
14/11 Cal Row
50 Double Unders
Saturday 8.04.2023
Team Workout
Warm Up Tabata
HS Hold
Power Snatch
Tekkers : Power Snatch
Work Up To 80%
Partner WOD
AMRAP 20 min
[You Go I Go]
3 Wall Walk
5 Power Snatch
8 Burpee Over The Bar
RX 50/35kg
Sunday 9.04.2023
Fun Warm Up “Team Med Ball Volleyball “
WOD
100 DB Snatch 22/15kg
100 Push Ups
100 Sit Ups
100 Air Squats
*Every 2min including 0:00 run 8x25ft Shuttle Run