Monday 1.07.2024
Warm Up 2 Sets
50 Resistance Band Good Morning
25 Monster Walks
Deadlift ( 1 -1 -1 )
WOD
3 Rounds
300/200m Bike Erg
10 Deadlift
10 Box Jumps
Tuesday 2.07.2024
[ 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
“ Cindy + “
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
*Increase one rep after completed round
6 Pull Ups
11 Push Ups
16 Air Squats
Wednesday 3.07.2024
Dynamic Warm Up
WOD
EMOM 28
17/15 Cal Ski
12 25ft Shuttle Run
50 Double Under
Rest 1:00
Cool Down RomWod
Barbell Club
Clean & Jerk Warm Up
Accessories
Split Sots Press 3×5 @40%
Front Squat 3×5 @50-60%
Clean Deadlift 3 Sec Hold at Power 3×5 @110%
Main Set
Squat Clean
Split Jerk
5×1@80%
Thursday 4.07.2024
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
21-15-9
T2B
DB Thrusters 2×22/15kg
Friday 5.07.2024
Dynamic Warm Up
Conditioning
AMRAP 7:
1,200 Meter Run
Max Calorie Bike Erg
Rest 3 Minutes
AMRAP 7:
1,000 Meter Run
Max Calorie Bike Erg
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Calorie Bike Erg
Rest 3 Minutes
AMRAP 7:
600 Meter Run
Max Calorie Bike Erg
Gymnastic
Week 4
Pull Ups
Saturday 06.07.2024
Battle Cancer Scotland 2024
Sunday 07.07.2024 ( Repeat )
Dynamic Warm Up
Conditioning
« Acid Bath «
3 Sets Every 10min
500m Ski
500m Row
1000m Bike
Gymnastic
Week 4
T2B