Monday 24.04.2023
Warm Up Rowing Intervals
6x:30sec Work :30sec Rest
Into…
Warm Up Bench Press Warm Up
Strength : Bench Press 1RM
WOD [ For Time ]
35-25-15 Pull Ups
30-20-10 V-Ups
25-15-5 Dumbbell Bench Press 30/22kg
Tuesday 25.04.2023
Stretch & Mobility
Front Squat 3RM
WOD [ 3 Rounds ] 20 Burpee
20 Front Squat
20 Box Jump 24/20”
*Rest 1 Minute Between Rounds
*Barbell 70/48
Wednesday 26.04.2023
Dynamic Warm Up
Conditioning [Max Distance ]
0:00-6:00 Row
Rest 1:00
7:00-13:00 Bike
Rest 1:00
14:00-20:00 Ski
Rest 1:00
21:00-27:00 Run
Thursday 27.04.2023
Barbell Warm Up
Weightlifting :
EMOM 9
2 Clean & Jerk @75-80%
WOD
[Increasing Ladder ] AMRAP 10
1 Squat Clean 2 , 3 , 4 , 5 , 6 ……
1 Bar MU 2 , 3 , 4 , 5 , 6 ……..
*Keep Adding 1 Rep on each movement
RX Bar 85/60kg
Friday 28.04.2023
Warm Up Double Unders
Tekkers Power Snatch
WOD
AMRAP 4:00
500/450m Row
100 Double Unders
Max Power Snatch 40/25kg
Rest 4:00
AMRAP 4:00
500/450m Row
100 Double Unders
Max Power Snatch 50/35kg
Rest 4:00
AMRAP 4:00
500/450m Row
100 Double Unders
Max Power Snatch 60/45kg
Rest 4:00
Saturday 29.04.2023
“ BATTLE CANCER “
SKIRMISH PARTNER THROWDOWN
Sunday 30.04.2023
Warm Up Run 1000
Skill T2B
WOD [ For Time ]
800m Run
5 Rounds
5 T2B
10 HR Push Ups
15 Air Squats
800m Run