Monday 13.05.2024
Stretch & Mobility
[ Functional Bodybuilding ]
A) Seated DB Back Extension 4×8
B) Super Set
5 Sets
8 DB Row
8 DB Hummer Curl
Max Push Ups
Partner WOD
AMRAP 12
30-25-20-15-10-5
Wall Ball
Cal Ski
T2B
Tuesday 14.05.2024
Warm Up
2:00m Row
2:00 Barbell Warm Up
( single leg RDL , good mornings , sumodeadlift )
Deadlift ( 3-2-1 )
Partner WOD
*20 -18-16-14-12-10-8-6-4-2
Deadlift 100/70kg
HSPU
*Max Distance Row
Wednesday 15.05.2024
Dynamic Warm Up
WOD ( Murph Prep )
AMRAP 30
350m Run
Weighted Vest RD “ Cindy “
5 Pull Ups
10 Push Ups
15 Squats
Barbell Club
Snatch Warm Up
Main Set
@40% @45% @50% @55% @60% @65% @70
Power Snatch + Hang Squat Snatch + OHS
Clean & Jerk Warm Up
Power Clean + Front Squat + Split Jerk
@50% @55% @60% @65% @70%
Thursday 16.05.2024
Warm Up: 400m Run 200m Run Backwards
Clean & Jerk ( 3-2-1 )
WOD
3 Rounds
800m Run
12 Clean & Jerk 80/55kg
Friday 17.05.2024
Stretch Flexibility
[ Functional Bodybuilding ]
3 Sets
6-9 Weighted Back Split Squat ( left & right )
3 Sets
10-15 Hip Thrust
WOD
4 Rounds
AMRAP 3
10 Front Squat 70/50kg
10 Double Hop Burpee Over The Bar
Max Reps Double Unders
Rest 2:00
Gymnastic
Week 8
Hand Stand Walk
Saturday 18.05.2024
Nutrition Work Shop
No Classes
Sunday 19.05.2024
Battle Cancer Prep
Team of 3
5min Max Effort
1)C2 Row ( 1 working 2 resting )
2min Rest
5min Max Effort
2)Push Sled ( 1 working 2 Holding )
2min Rest
5min Max Effort
3)Echo Bike ( 1 Working 2 resting )
2min Rest
5min Max Effort
4)Deadlift ( 1 working 1 Holding )
2min Rest
5min Max Effort
5)Run ( 1 working 2 resting )
2min Rest
Gymnastic
Week 8
Hand Stand Walk