Monday 03.07.2023
Warm Up 5min
Ski – Row
Barbell Warm Up
Bench Press & Deadlift
WOD
6 Rounds
8 Bench Press 70/45kg
16/14 Cal Ski
Rest 5:00
6 Rounds
18/16 Cal Row
9 Deadlift 110/70kg
Tuesday 04.07.2023
Snatch Warm Up
Tekkers Squat Snatch
WOD
5 Set ( New Set Every 4:00)
25 Wall Ball
5 Squat Snatch
RX 70/50kg
Wednesday 05.07.2023
Warm Up : 2 Sets
10 Cal Bike 10 Deadlift 10 Front Squat 10 Press
WOD
AMRAP 20
20/16 Cal Bike
40 DB Deadlift
20/16 Cal Bike
32 DB Front Squat
20/16 Cal Bike
24 DB Shoulders To Overhead
Thursday 06.07.2023
Running Warm Up Barbell Warm Up
Tekkers C&J
WOD
0:00-7:00
Run 800m
Max Rep Clean & Jerk @70/50kg
7:00-13:00
Run 600m
Max Rep Clean & Jerk @80/55kg
13:00-18:00
Run 400m
Max Rep Clean & Jerk @90/60kg
Friday 07.07.2023
Warm Up
Inch Warm /Sit Ups / Hollow Rocks / V Ups
WOD
4 Rounds
3:00 On / 2:00 Off
30 GHD
30 Abmat Sit Ups
Max T2B
Cool Down “ ROMWOD “
Gymnastics
Week 1
HS Hold, HS Push Ups, HS Walk
Saturday 8.07.2023
Team Warm Up
Front Squat
Bar MU
Team 3 WOD
AMRAP 24
30 Front Squat ( From Ground)
12 Bar MU
45 Burpee Facing Over The Bar
RX 100/65kg
*One Person working
*Squat Clean = 1 Squat
Weightlifting
*Clean & Jerk Warm Up
Muscle Clean
Front Squats with bounce
Sotts Press Split Jerk Stand
Power Clean + Hang Squat Clean
4 Sets @70-75-78%
Power Jerk + Split Jerk
4 Sets @70-75-78%
Sunday 9.07.2023
Gymnastics Warm Up
Double Unders
WOD
15-12-9
Wall Walk
150-120-90
Double Unders