Monday 17.06.2024
Warm up Tabata Med Ball Clean
Weightlifting Clean & Jerk ( 1 -1 -1 )
WOD
6 Rounds
AMRAP 3:00
3 Power Clean 60/40kg
6 Push Ups
9 Air Squats
Rest 1:00
Tuesday 18.06.2024
[ Functional Bodybuilding ]
Seated from Floor Barbel Shoulder Press 3×10
DB Renegade Push Ups 3×10 ( each side )
DB Power or Split Jerk 3×10
WOD
21-15-9
Deadlift 120/80kg
42-30-18
Cal Bike
Wednesday 19.06.2024
Battle Cancer Prep
Team of 3
5min Max Effort
1)Row ( 1 working 1 resting )
2min Rest
5min Max Effort
2)DB Snatch ( 2 working )
2min Rest
5min Max Effort
3)Echo Bike ( 1 working 1 resting )
2min Rest
5min Max Effort
4) Burpee Over the Hurdle ( 2working )
2min Rest
5min Max Effort
5)Run ( 1 working 1 resting )
2min Rest
Barbell Club
Snatch Warm Up
Accessories
OH Squat with pause at the bottom 3×5 @40%
Klokov Snatch Hang High Pull 3×5 @50-60%
Snatch Deadlift Deficit 3×5 @110%
Main Set
Hand Squat Snatch + OHSquat
6x@80%
Thursday 20.06.2024
Running Warm Up
Sprints 6x60m
Run
5000m
Friday 21.06.2024
Stretch Flexibility
[ Functional Bodybuilding ]
4 Sets
15m DB Walking Lunges 40/25kg
4 Sets
“ Biceps 21’s “ Empty Barbell
Follow by Max Reps Resistance Strict Pull Ups
WOD
3 Rounds x AMRAP 4
18 Toes to Bar
18 Burpees Over Rower
Max Calorie Row
Rest 2:00 Between Rounds
Gymnastic
Week 2
Pull Ups
Saturday 22.06.2024
Gymnastic and Barbell Warm Up
WOD
3 Rounds ( For Total Reps )
1min Wall Balls 9/6
1min Power Snatch 35/25kg
1min Box Jumps 24/20
1min Pull Ups
1min Double Unders
1min Push Press 35/25kg
Rest 1:00
Barbell Club
Clean & Jerk Warm Up
Accessories
Split Sots Press 2×5 @30%
Hang Squat Clean 2×5 @40%
Front Squat with pause at the bottom 2×5 @60%
Main Set
Hang Clean & Jerk
6x@80%
Sunday 23.06.2024
Dynamic Warm Up
Conditioning
900/800m Ski
1200m Run
9000/800m Row
600/500m Ski
800m Run
600/500m Row
900/800m Ski
1200m Run
900/800m Row
Gymnastic
Week 2
T2B