Monday 31.07.2023
Warm Up 5 sets :30sec Ski :30sec Bike
Tekkers Clean Squats / Jerks From Rack
WOD
EMOM 24
14/12 Cal Ski
4 Jerks 70/50kg (from rack )
16/13 Cal C2Bike
4 Squat Clean 70/50kg
Tuesday 1.08.2023
Warm Up Run 1000m
WOD (For Time )
1000m Run
9 Devil Press
12 Burpee Over DB
750m Run
6 Devil Press
12 Burpee Over DB
500m Run
3 Devil Press
12 Burpee Over BD
RX 25/20kg
Wednesday 2.08.2023
Gymnastic Warm Up Pull Up , HS Push Ups
WOD
RX “ Mary “
AMRAP 20
5 HSPU
10 Pistols
15 C2B
INT “ Cindy “
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
Thursday 3.08.2023
Deadlift & Back Squat Warm Up
WOD
EMOM 16
3-Deadlift 140/95kg
2-Back Squat 120/75kg
Cool Down
“ RomWod “
Friday 4.08.2023
Running Dynamic Warm
Sprints 7×40
Main Set
7x650m Run
10-20sec Faster Pace from last week
Gymnastic
Week 5
HS Walk , HS Hold , HSPU
Saturday 5.08.2023
Warm Up
Thrusters / Rope Climb
Team Of Two WOD
AMRAP 24 ( Y.G.I.G )
7 Thrusters 50/35kg
1 Legless Rope Climbs / 2 Rope Climb
15/12 Calorie Echo Bike
-Every time you swap perform 5 Synchro Burpee Over the Bar
Barbell
Clean & Jerk Warm Up
3 Sets
2 Front Squats 120% from squat clean 1rm
3 Sets
2 Jerk From Rack @90% from 1rm
3 Sets
2 Clean Pull 100% from clean 1rm
3 Sets
2 Power Clean @90%
Sunday 6.08.2023
Warm Up
WOD For Time:
80 DB Snatch ( 22/15kg )
60 Box Jump Over (24”/20”)
40 T2B
20 Burpee Box Jump Overs (24″/20″)