Monday 12.08.2024
Stretch & Mobility
[ Functional Bodybuilding ]
Barbell Standing Twist ( Left & Right ) 3×10
Barbell Bench Press 3×10
Barbell Bent Over Row 3×10
WOD
10 Rounds
AMRAP 1:00
8 Burpee Over The Black Rubber Box
Max Cal Echo / C2Bike
Rest 1:00
Tuesday 13.08.2024
Squat Warm Up
Front Squat 1RM
WOD
3 Rounds
800m Run
8 Push Press 60/40kg
Wednesday 14.08.2024
Dynamic Warm Up
WOD [ Repeat Week 2 ]
EMOM 28
12 Box Jump Over
14/12 Cal Echo Bike
50 D.U
14 Wall Ball
- Add Another 1 Cal 1 Rep 5 Double Under from Last week
Barbell Club ( Deload Week )
Snatch Warm Up
EMOM 12
4 Power Snatch 40%
Rest
EMOM 10
4 OHSquat 40%
Thursday 15.08.2024
Running Dynamic Warm Up
Running Conditioning
5 Sets
400m Run ( RPE 7-8 )
Rest 1:00
800m Run ( RPE 6-7 )
Rest 1:30
Friday 16.08.2024
[ Functional Bodybuilding
KB Sumo Deadlift @Deficit level 3×10
Seated DB Back Extension 3×10
DB Bulgarian Squat 3×10
WOD
21-15-9
Deadlift (110/75kg)
DB Bench Press (2×30/2x20kg)
Gymnastic
Week 11
Chest To Bar / Bar Muscle Ups
Saturday 17.08.2024
Dynamic Warm Up
WOD
AMRAP 40
30 burpees
400-m run
Into
50 push-ups
400-m run
Into
70 walking lunges
400-m run
Into
100 squats
400-m run
Barbell Club ( Deload Week )
Clean & Jerk Warm Up
EMOM 12
2 Power Clean + 2 Squat Clean 40%
Rest
2 Front Squat + 2 Jerk 40%
Sunday 18.08.2024
Dynamic Warm Up
Conditioning
AMRAP 7
Row into Bike [ RPE 5-6 ]
Rest 3:00
AMRAP 5
Row into Bike [ RPE 6-7 ]
Rest 2:00
AMRAP 3
Row into Bike [ RPE 7-8 ]
Gymnastic
Week 11
T2B