Monday 22.05.2023
Warm Up Bike / Ski / Run
Farmer Carry
WOD [ FT ]
3-000m Echo Bike
150FT Farmer Carry
1600m Run
150FT Farmer Carry
1000m Ski
150FT Farmer Carry
RX 2x35kg / 2x24kg
Time Cap 34min
Tuesday 23.05.2023
Weightlifting : Push Press + Power Jerk + Split Jerk
WOD
[ 5 Rounds ]
50 Double Unders
5 Wall Walk
25 DB Snatches
Wednesday 24.05.2023
Dynamic Warm Up
WOD
100 Cal Row
75 Thrusters
50 Pull Up
75 Wall Balls
100 Cal C2Bike
RX 30/25kg
Thursday 25.05.2023
Running Warm Up
5x50m Sprints
Running Conditioning
1000m Run ( Pace 5:00-5:15 )
Rest :30 sec
1000m Run ( Pace 4:30-4:45 )
Rest :45 sec
1000m Run ( Pace 4:15-4:30 )
Rest 1:00
1000m Run ( Pace 4:00-4:15 )
Rest 1:15
1000m Run ( Best Effort )
Friday 26.05.2023
Deadlift Warm Up
Skill Rope Climb
Partner WOD [ 3 Rounds ]
6 Rope Climb
36 V-Ups
6 Deadlift 150/110kg
GYMNASTICS
Week 3
Chest 2 Bar Pull Ups & Bar Muscle Ups
Saturday 27.05.2023
Squat Therapy
Front Squat 3×3
WOD [ FT ]
9 Squat Clean
15 Bar MU
Rest 2:00
9 Bar Mu
15 Squat Clean
RX 90/55kg
Weightlifting
*Snatch Warm Up*
-Snatch High Pull 3×5
-Muscle Snatch 3×5
-OHS 3×5
*Snatch Complex* 55- 60%
5 Sets
Hang Power Snatch , 2 Snatch Balance
*Snatch Deadlift Deficit*
3×5
@100% from snatch 1RM with 3sec Pause at knee level
Sunday 21.05.2023
Fun Warm Up
WOD
4 Rounds
400m Run
21 KB Swings
15 Box Jumps
RX 24/16kg