Monday 17.04.2023
Rowing Warm Up
1:00 RPE 4 (Easy Pace)
1:00 RPE 7 (Medium Pace)
1:00 RPE 4 (Easy Pace)
Into…
Barbell Warm Up
Good Mornings / RDL / Monster Walk
Strength :Deadlift
Partner WOD
1000m Row
Into: 28
-Deadlift 100/75kg
-Burpee Face Over The Bar
1000m Row
Into: 22
-Deadlift 120/85kg
-Burpee Face Over The Bar
1000m Row
Into : 16
-Deadlift 140/95
-Burpee Face Over The Bar
Tuesday 18.04.2023
Gymnastic Warm Up AMRAP 6 min :
10 Swings From Bar or Rings
10 Hollow Rocks
10 Muscle Cleans ( empty bar)
10 Ring Rows
Gymnastic Drills RMU, Pull Ups, Dips
WOD
5 Rounds x AMRAP 3:00
12 Power Cleans
100 Double Unders
Max Reps In Remaining Time
(Comp)Ring Muscle-ups
(RX) Ring Dips
(Int) Pull-ups
Rest 1 Minute Between Rounds
Barbell 60/42.5
Wednesday 19.04.2023
Dynamic Warm Up
Conditioning AMRAP 27
1000m Run
60/50 Cal Echo Bike
1000m Ski
Thursday 20.04.2023
Snatch Warm Up
Weightlifting :
EMOM 9
2 Squat Snatch @75-80%
WOD
0:00-3:00
Complete Two Rounds of
9 T2B
9 OHS
3:00-6:00
Complete Three Rounds of
7 T2B
7 OHS
6:00-9:00
Complete Four Rounds of
5 T2B
5 OHS
RX Bar 45/30kgs
Friday 21.04.2023
Barbell Warm Up
Power Jerk & Back Squat
Strength
12 Rounds EVERY 90 sec
2 Back Squat
4 Power Jerk
@80%
Cool Down
RomWod
Saturday 22.04.2023
Partner Warm Up :
AMRAP 8 ” Cindy ” You Go I Go Full Round
Build Movements of the Day
WOD [ WITH PARTNER ]
AMRAP 20 (YGIG)
3 Wall Walk
6 Dual DB Snatch
9 C2B Pull Ups
RX Dual Dumbbell 22/15kg
Sunday 23.04.2023
Warm Up Partner Med Ball ValleyBall
WOD
EMOM 18
10 Wall Ball
Max Cal C2Bike
* Score Is Total Cal C2Bike