Monday 26.08.2024
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
14/11 Cal Row
Max Wall Balls
Rest 1:00
Tuesday 27.08.2024
Gymnastics Skill
HS Walk – HS Push Ups
WOD “Diane “
21-15-9
Deadlift 100/75kg
HSPU
Wednesday 28.08.2024
Warm Up :
Ski 5 Sets :30sec on :30sec off
Gymnastics Drills T2B
WOD
Every 4:00 for 7 Rounds
10 DB Thrusters (2×22/2x15kg)
15/12 Cal Ski
10 T2B
Barbell Club
Snatch Warm Up :
Snatch Pull , Muscle Snatch , Sots Snatch Press , Pause OH Squats
Main Set :
a)
6×6 Power Snatch @ 60%
b)
6×6 OH Squat @60%
Thursday 29.08.2024
Dynamic Running Warm Up
Test
RX 5km Run
Int 3.5km Run
Friday 30.08.2024
[ Functional Bodybuilding
KB Sumo Deadlift @Deficit level 3×10
Seated DB Back Extension 3×10
DB Bulgarian Squat 3×10
WOD
“ DT Build Up “
Every 90sec for 6 sets
10 Deadlift
8 Hang Power Clean
6 Jerk
RX 60/40kg
Gymnastic
Week 14
Chest To Bar / Bar Muscle Ups
Saturday 31.08.2024
HERO SATURDAY
“LOREDO”
6 Rounds ( for time of )
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
Barbell Club
C& Jerk Warm Up :
Clean Pull , Muscle Clean , Sots Press , Pause Squats
Main Set :
a)
6×6 Clean & Jerk @ 60%
b)
6×6 Front Squat @60%
Sunday 1.09.2024
Dynamic Warm Up
Conditioning
9 Rounds
1:00 Ski
1:00 Shuttle Run 50m (25/25)
1:00 Row
Rest 2:00
Gymnastic
Week 14
BMU