Monday 8.05.2023
Warm Up 5:00
C2Bike
Front Squat ( light )
KB Swings ( eye level )
Weightlifting : Hang Squat Clean
WOD
[ 10 Rounds ]
6 Hang Squat Clean 70/50kg
9 KB Swings 32/24kg
15/12 Cal Bike
Time Cap 30min
Tuesday 9.05.2023
Warm Up “ Chelsea “
EMOM 5
5 Strict Pull Ups
10 Push Ups
15 Air Squats
WOD
5 Rounds
12 HSPU
30-50-70-90-110 Double Unders
3 Ring or Bar MU
Wednesday 10.05.2023
Dynamic Warm Up
WOD Team 3
AMRAP 27
12/10 Cal Ski
12/10 Cal Row
12/10 Cal Bike
Run 400m Together
Thursday 11.05.2023
Deadlift Bench Press Warm Up
WOD
10-9-8-7-6-5-5-3-2-1
Deadlift 140/95kg
Bench Press 80/50kg
*After each set perform 10 Burpee
Friday 12.05.2023
Running Warm Up
WOD
3 Rounds
800m Run
1000/900m Row
Saturday 13.05.2023
Snatch Warm Up
Partner EMOM 9
5 Power Snatch
Partner WOD [ AMRAP 21 ]
75 T2B
75 DB Thrusters 2×22/15kg
75 Lateral Jump Over The Hurdle
Into
50 C2B
50 DB Lunges 2×22/15kg
50 Box Jump Over
Into
Max Cal Echo Bike
Sunday 14.05.2023
Warm Up
Team Med Ball Volley Ball
WOD
[ 3 Rounds ]
40 Wall Ball
30 Cal Ski
20 Burpee