Monday 12.2.2024
Squat Therapy
Strength Front Squat 1-1-1-1-1
WOD
4 Sets
4:00 On/2:00 Off
500/450m Ski
15 Box Jump Over 24/20”
Max Reps Wall Balls
Tuesday 13.2.2024
Partner Warm Up
Bench Press / Wall Walk / Shuttle Run
WOD [ YGIG ]
AMRAP 27
3 Wall Walk
6 DB Bench Press 30/20kg
12 Shuttle Run 25ft
Wednesday 14.2.2024
Back & Hamstrings Activation
Strength Deadlift 1-1-1-1-1
WOD
2-4-8-10-12-14-16-18-20-22-24
Deadlift 100/75kg
Bar Facing Burpee
- 60 Double Under After completed set
Barbell Club
Clean & Jerk ( Deload Week )
EMOM 15
4 Clean & Jerks @40% from 1RM Clean & Jerk
EMOM 10
4 Front Squat @40% from 1RM Front Squat
Thursday 15.2.2024
Shoulders Mobility & Activation
Skill HSPU
WOD [ EMOM 24 ]
10 HSPU
14/12 Cal Row
10 GHD Sit Up / V-Ups
14/12 Echo Bike
Friday 16.2.2024
Warm Up 500m Run -500m Run Backwards
Tekkers OHS
WOD
1000m Run
50 OHS 40/25kg
30 T2B
Gymnastic
Week 7
Rings / MU / Transition
Saturday 17.2.2024
CrossFit Open Prep
Workout [ 18.5 = 12.5 = 11.6 ] AMRAP 9
3 thrusters – 3 chest-to-bar pull-ups
6 thrusters – 6 chest-to-bar pull-ups
9 thrusters – 9 chest-to-bar pull-ups
12 thrusters – 12 chest-to-bar pull-ups
15 thrusters – 15 chest-to-bar pull-ups
18 thrusters – 18 chest-to-bar pull-ups
…….
45kg / 30kg
30kg / 20kg ( chin over the bar jumping pull ups)
Barbell Club
Snatch ( Deload Week )
EMOM 15
5 Power Snatch 40% from Snatch 1RM
EMOM 10
4 OHS @40% from OHS 1RM
Sunday 18.2.2024
HY-RX Prep
AMRAP 37
-400 Run
60m Farmer carry (40/28kg )
-400m Run
30 Wall Ball ( 9/6kg )
-400m Run
500m Ski
-400m Run
30m Burpee Broad Jump
-400m Run
30m Sled ( 80/120kg )
-400m Run
500m Row
-400m Run
30m Weighted Lunges ( DB 22/35kg )
Gymnastic
Week 7
Rings / Dips