Monday 7.10.2024
Warm Up :
400m Row – 400m Ski
Follow buy Deadlift and pull ups warm up
WOD
24-18-12
Deadlift 110/75kg
400/350m Ski
Directly ….
12-18-21
Burpee Pull Up
400/350 Row
Tuesday 8.10.2024
Stretch & Mobility
[ Functional Bodybuilding ]
4 Supper Sets
21’s Bicep Curl ( 7 -7-7 )
Max Reps Ring Push Ups / Ring Dips
WOD
EMOM 14
5 Back Squat 90/55kg
15/12 Cal C2Bike
Wednesday 9.10.2024
Dynamic Warm Up :
Partner WOD
AMRAP 24
100 Wall Balls
80 DB Snatch 22/15kg
60 Box Jump Over 24”
40 DB Push Press 2×22 2x15kg
20 C2B Pull Ups
Barbell Club [ Deload Week ]
Clean & Jerk Warm Up :
EMOM 15
4 Clean & Jerk @40%
EMOM 12
1 Hang Squat Clean + 3 Front Squat @40-50%
Thursday 10.10.2024
Dynamic Warm Up
Rowing Drills
Test :
6000/5000m Row
Friday 11.10.2024
Barbell Warm Up
Tekkers Clean & Jerk
WOD
3 Rounds
15 Power Clean 60/40kg
12 Lateral Burpee Over The Bar
Rest 2:00
3 Rounds
15 Push Jerks 60/40kg
12 Lateral Burpee Over The Bar
Gymnastic
Week 6
Hand Stand Hold , Walk , HS Push Ups
Saturday 12.10.2024
Original Girl : Bench Mark Series
Building Overhead Squat
“ Nancy “
5 Rounds For Time
400m Run
15 OH Squat 50/35kg
Barbell Club [ Deload Week ]
Snatch Warm Up :
EMOM 15
4 Power Snatch @40%
EMOM 12
1 Hang Squat Snatch + 3 OHS @40-50%
Sunday 13.10.2024
Dynamic Warm Up
Conditioning
“ Acid Bath “
3 Rounds
500/420 Ski 500/420 Row 1000/900 Bike
Rest 1:1 Ratio
Gymnastic
Week 6
Wall facing HSPU , HS Push Ups