Monday 23.06.2024
Warm Up “ Bring Sally Up “
Back Squat ( 1 -1 -1 )
WOD
6 Rounds
8 Devil Press 2×22/15kg
24/20 Cal Ski
Tuesday 24.06.2024
[ 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
4 Rounds
400m Run
Max Reps Unbroken Pull Ups
400m Run
Max Reps Unbroken HR Push Ups
Wednesday 25.06.2024
Dynamic Warm Up
WOD
EMOM 28
21/18 Cal Bike
60 Double Under
Max Wall Balls
Rest 1:00
*Score is total wall balls
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 3 Sec Hold at Power 3×5 @110%
Main Set
Squat Snatch
OH Squat
5×1@80%
Thursday 26.06.2024
Running Warm Up
Sprints 7x40m
Main Set
3 Sets
2000m Average 5km Pace ( from last week )
Rest 2:00
Friday 27.06.2024
Stretch Flexibility
[ Functional Bodybuilding ]
3 Sets
15m DB Front Rack Walking Lunges 2x 25/17kg
3 Sets
12 DB Hamer Curls
12 DB Bend Over Row
Follow by Max Reps Pike Push Ups
WOD
30 Toes To Bar
30 Front Squat 60/40
30 Toes To Bar
On the Minute starting 0:00
(6 lateral burpee over the bar )
Gymnastic
Week 3
Pull Ups
Saturday 29.06.2024
Battle Cancer Scotland 2024
Throwdown
*Strat 9am -12pm
*Fresh Heat every 5min
Sunday 30.06.2024
Dynamic Warm Up
Conditioning
« Acid Bath «
4 Sets Every 10min
500m Ski
500m Row
1000m Bike
Gymnastic
Week 3
T2B