Monday 8.07.2024
Barbell Warm Up
WOD
AMRAP 10
1200m Run
Max Clean & Jerk (60/40kg)
Rest 2:00
AMRAP 8:00
900m Run
Max Power Snatch (50/35kg)
Rest 2:00
AMRAP 6:00
600m Run
Max Thrusters (40/30kg)
Tuesday 9.07.2024
[ Functional Bodybuilding ]
Barbell Seated Twist ( Left & Right ) 3×10
KB Cossacks Squat 3×10
Single Knee Down Shoulder Press ( Left & Right )
WOD
100-50-100
Double Under
30-15-30
Burpee Over the Line
Wednesday 10.07.2024
Warm Up : 2 sets
500m Bike + 15m Walking Lunges
Front Squat ( 1 -1 -1 )
WOD
3 Rounds
30 Wall Balls
15 Pull Ups
Barbell Club
Snatch Warm Up
Accessories
Snatch Hang High Pull 3×5 @40%
OH Squat 3×5 @50-60%
Snatch Deadlift 3 Sec Hold at Power 3×5@100%
Main Set
Hang Squat Snatch
OH Squat
5×1@80%
Thursday 11.07.2024
Stretch Flexibility
[ Functional Bodybuilding ]
4 Sets
10 DB Seated Arnold Press
10 Ring Dips
Follow by Max Reps DB Push Ups
WOD
EMOM 12
Max Cal Ski
Max Reps Sand Bag To Shoulder 40/30kg
Friday 12.07.2024
Dynamic Warm Up
Sprints 8 x 30
Conditioning
4 Sets
1500m Average 5km
Rest 1:30
Gymnastic
Week 5
Pull Ups
Saturday 13.07.2024
Warm Up
[ Functional Bodybuilding ]
3 Sets
8 Front Rack Forward + Reverse Lunge
2x 25/17kg ( Left & Right )
Partner WOD
AMRAP 21
You Go I go ( full round )
3 Wall Walk
6 Box Jump Over 24/20’
9 T2B
12 Cal Row
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
Hang Squat Clean
Split Jerk
5×1@80%
Sunday 14.07.2024
Dynamic Warm Up
Conditioning
4 Sets
Every 90 Sec
- Max Cal Ski
- Row
- Echo Bike
- Rest 1:30
Gymnastic
Week 5
T2B