Monday 19.08.2024
Stretch & Mobility
[ Functional Bodybuilding ]
4 Rounds
Super Sets
DB Hummer Curls 10
Barbell Seated Shoulder Press 8
Max Reps Pull Ups
WOD
7 Rounds
1:30 p/r
13/11 Cal Ski
Max Reps Thrusters 40/25kg
Rest 1:00
Tuesday 20.08.2024
Deadlift & Push Press Warm Up
Push Press 1RM
Deadlift 1RM
WOD
“ DT Build Up “
Every 90sec for 5 sets
11 Deadlift
9 Hang Power Clean
6 Jerk
RX 60/40kg
Wednesday 21.08.2024
Dynamic Warm Up
Every 5:00 for 6 Rounds
14 Box Jump Over 24/20”
15/12 Cal Echo Bike
16 Wall Balls 9/6kg
60 Double Unders
Barbell Club ( Deload Week )
Repeat from last week,add 5-7%
Snatch Warm Up
EMOM 12
4 Power Snatch 40% ( 45% )
Rest
EMOM 10
4 OHSquat 45% (50% )
Thursday 22.08.2024
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 23.08.2024
[ Functional Bodybuilding
KB Sumo Deadlift @Deficit level 3×10
Seated DB Back Extension 3×10
DB Bulgarian Squat 3×10
WOD
Diane
21-15-9
Deadlift 100/70
HSPU
Gymnastic
Week 12
Chest To Bar / Bar Muscle Ups
Saturday 24.08.2024
HELTON
3 rounds for time of:
Run 800 meters
30 dumbbell squat cleans ( 2×22 / 2x15kg )
30 burpees
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Georgia, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Florida, was killed Sept. 8, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.
Helton is survived by his mother, Jiffy.
First posted Sept. 9, 2010
Barbell Club ( Deload Week )
Repeat from last week,add 5-7%
Clean & Jerk Warm Up
EMOM 12
2 Power Clean + 2 Squat Clean 40% (45%)
Rest
EMOM 10
2 Front Squat + 2 Jerk 40% (45%)
Sunday 25.08.2024
Dynamic Warm Up
Conditioning
12 Rounds
1:00 Bike
1:00 Shuttle Run 50m
Rest 1:00
Gymnastic
Week 12
BMU