Monday 2.09.2024
Stretch & Mobility
[ Functional Bodybuilding ]
4 Supper Sets
10 DB Reverse Fly
10 DB Single Arm DB Row
10 DB Seated Shoulder Press
Max Push Ups
WOD
3-6-9-12-15-18-21
KB Swings
Box Jump Over 24/20”
Tuesday 3.09.2024
Gymnastics Warm Up
WOD
10 Rounds
1:30 p/r
10 Pull Ups
Max D.U In Remaining Time
Rest 1:00
Cool Down
Rom WOD
Wednesday 4.09.2024
Warm Up : 5 Sets
Ski :30sec :30sec Row
WOD
EMOM 32
14/12 Cal Ski
12 DB Snatch 22/15kg
12 DB OH Lunges 22/15kg
14/12 Cal Row
Barbell Club
Snatch Warm Up :
Snatch Pull , Muscle Snatch , Sots Snatch Press , Pause OH Squats
Main Set :
Power Snatch + Hang Squat Snatch + OHS
3@ 50% 2@55% 1@60% 1-1-1@65%
3@50% 2@55% 1@60% 1-1-1@65% OH Squat
3×3 @100% Snatch Deadlift Pull
Thursday 5.09.2024
[ Functional Bodybuilding ]
3 Sets
Front Squat (3×10)
Barbel Pendlay Row (3×10)
Incline Bench Press (3×10)
WOD
“ DT Build Up “
Every 90sec for 7 sets
9 Deadlift
7 Hang Power Clean
5 Jerk
RX 60/40kg
Friday 6.09.2024
Running Dynamic Warm Up
Sprints
6 Sets 50m
Main Set
6 Sets
1000m Run at average 5km pace from last week
Rest 1:30
Gymnastic
Week 1
Hand Stand Hold , Walk , HS Push Ups
Saturday 7.09.2024
Hero Saturday
“ TIME LORD “
AMRAP 30:
50 Pull-ups
100 Push-ups
150 Sit-ups
Every 2 Minutes [Starting at 0:00]
500 Meter Bike Erg
Barbell Club
C& Jerk Warm Up :
Clean Pull , Muscle Clean , Sots Press , Pause Squats
Main Set :
Power Clean + Hang Squat Clean +Jerk
3@ 50% 2@55% 1@60% 1-1-1@65%
3@50% 2@55% 1@60% 1-1-1@65% Front Squat
3×3 @100% Clean Deadlift Pull
Sunday 8.09.2024
Dynamic Warm Up
Conditioning
9 Rounds
1:00 Ski
1:00 Shuttle Run 50m (25/25)
1:00 Row
Rest 2:00
Gymnastic
Week 1
Hand Stand Hold , Walk , HS Push Ups