Monday 5.06.2023
Warm Up Bike / Plate Ground To Overhead / Down Up
TEAM WOD
In Teams Of Three
AMRAP 30
60 Cal Echo Bike
30 Burpee
15 Sand Bag To Shoulder
Tuesday 06.06.2023
Warm Up
Bring Sally Up – Overhead Squat ( empty bar )
Tekkers OHS
WOD
0:00 -3:00
21 OH Squat 50/35kg
21 T2B
3:00 – 6:00
18 OH Squat 60/42kg
18 T2B
6:00 – 9:00
15 OH Squat 70/47kg
15 T2B
9:00 – 12:00
12 OH Squat 80/52kg
12 T2B
12:00 – 15:00
9 OH Squat 90/57kg
9 T2B
Wednesday 07.06.2023
Dynamic Warm Up
Running / Rowing / Double Unders
WOD
3000m Row
300 Double Unders
3000m Run
Thursday 08.06.2023
Barbell Warm Up Bench / Deadlift
Gymnastic Wall Walk
WOD
16-14-12-10-8-6-4-2
Deadlift 100/70kg
Bench Press 60/35kg
*After each Set Perform 4 Wall Walk
Friday 09.06.2023
Gymnastic Warm Up Hips & Shoulders
Power Clean 3-2-1 Heavy 75- 80%
WOD [ 5RD 3:00 PR ]
3 Power Clean
3 Front Squat
3 Jerk
[ REST 1:00 ]
RX 60/40kg
Gymnastics Week 5
Chest 2 Bar Pull U and Bar Muscle Ups
Saturday 10.06.2023
Team Warm Up
Partner WOD
6 Rounds [Every 6:00 min]
400m Run [ Together ]
4 Legless Rope Climb [ Split ]
16 Dumbbell Thrusters [ Split ]
RX Legless Rope Climb / DB 2x 25/17kg
Weightlifting
*Clean & Jerk Warm Up*
-Clean High Pull 3×5
-Muscle Clean 3×5
-Sotts Press 3×5
*Clean Complex* 55- 60%
5 Sets
Hang Power Clean + Hang Squat Clean + Front Squat
*Jerk Complex *
3×5
Power Jerk + Split Jerk
Sunday 11.06.2023
Fun Warm Up
WOD
5 Rounds
21 DB Snatch 22/15kg
15 Pull Ups
9 Burpee Over The Box 24/20”