Monday 1.05.2023
Warm Up Ski Internals 3 sets 1:00 work 1:00 Rest
Strength : Shoulder Strict Press
1RM Follow by 3×3@80%
HERO WOD
[ AMRAP 20 ]
10 Push Press 50/37kg
10 KB Swings 24/16kg
10 Box Jumps 24/20”
Tuesday 2.05.2023
Dynamic Running Warm Up
Conditioning
0:00-5:00 Run 1000m
5:00-10:00 Run 850m
10:00-14:00 Run 700m
14:00-18:00 Run 550m
18:00-21:00 Run 400m
21:00-23:00 Run 250
*Working Min : 5,5,4,4,3,2
Wednesday 3.05.2023
Stretch & OH Mobility
WOD
[ 5 Rounds ] 1500m / 1250m Bike Erg
75 Double Unders
8 Wall Walk
*New Set Every 8min
Thursday 4.05.2023
Back Squat Warm Up
Strength Back Squat 1RM
WOD
21-15-9
Power Clean & Jerk 60/40kg
9-15-21
Burpee Over The Bar ( Lateral )
Friday 5.05.2023
Gymnastic Warm Up :
C2B Pull Ups / T2B
WOD
[EMOM 28]
7- 50Ft Shuttle Run
14 -T2B
7- C2B Pull Ups
14/11 Cal Ski
Saturday 6.05.2023
Team WOD
[ 5 Rounds ]
800m Run ( Together )
36 OH Squat 60/40kg ( Total )
24 HSPU ( Total )
Sunday 7.05.2023
Warm Up Good mornings , Monster Walk , RDL
Strength Deadlift 1RM
WOD
Death By Row
On Every Fresh Min
Cal Row : 3-4-5-6-7-8-9-10-11-12….