Monday 9.09.2024
Warm Up : Run 400m Run 200m Backwards
WOD
Buy In :
400m Farmers carry 2×24/2x16kg
4 Rounds
60 Double Under
30/25 Cal Ski
15 T2B
Cash Out :
400m Farmer carry 2×24/2x16kg
Tuesday 10.09.2024
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
120 Wall Ball
120/100 Cal Bike
Wednesday 11.09.2024
Warm Up :
30 Synchro G2O with bumper plate
30 Down up to Bumper Plate
WOD [Team 3]
3 Rounds 3:00 p/r
0:00-3:00 Max DB C & J (2×22/2x15kg)
3:00-6:00 Max Cal Echo / C2Bike
6:00-9:00 Max Burpee Over The hurdle
Rest 3:00
*One person working at the time
Barbell Club
Snatch Warm Up :
Snatch Pull , Muscle Snatch , Sots Snatch Press , Pause OH Squats
Main Set :
Power Snatch + Hang Squat Snatch + OHS
3@ 55% 2@60% 1-1@65% 1-1-1@70%
3@60% 2@65% 1-1@70% 1-1-1@75% OH Squat
3×3 @110% Snatch Deadlift Pull
Thursday 12.09.2024
[ Functional Bodybuilding ]
*add 5kg from last week
Front Squat (3×8)
Barbel Pendlay Row (3×8)
Incline Bench Press (3×8)
WOD
“ DT Build Up “
Every 1:15 for 8 sets
7 Deadlift
5 Hang Power Clean
3 Jerk
RX 65/45kg
Friday 13.09.2024
Running Dynamic Warm Up
Main Set
5 Sets
700m Run ( Average 1000m Pace)
Rest :45
500m Run ( Fast 1000m Pace )
Rest 1:30
Gymnastic
Week 2
Hand Stand Hold , Walk , HS Push Ups
Saturday 14.09.2024
Hero Saturday
JACK
Complete as many rounds as possible in 20 minutes of:
10 Push Press 50/35
10 kettlebell swings 24/16kg
10 box jumps, 24/16kg
U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
Martin is survived by his wife, Ashley; his parents, Jack and Cheryl; and siblings Abe, Mandi, Amber and Abi.
First posted Sept. 29, 2010.
Barbell Club
C& Jerk Warm Up :
Clean Pull , Muscle Clean , Sots Press , Pause Squats
Main Set :
Power Clean + Hang Squat Clean +Jerk
3@ 55% 2@60% 1-1@65% 1-1-1@70%
3@60% 2@65% 1-1@70% 1-1-1@75% Front Squat
3×3 @110% Clean Deadlift Pull
Sunday 15.09.2024
Dynamic Warm Up
Conditioning
1.5mile Run
1.5mile Row
1.5mile Run
Gymnastic
Week 2
Hand Stand Hold , Walk , HS Push Ups