Monday 14.10.2024
Warm Up :
800m Bike – 400m Ski
Follow buy Deadlift and pull ups warm up
WOD
21-18-15-12-9
T2B
750/670m C2Bike
Directly ….
9-12-15-18-21
C2B
370/320m Ski
Tuesday 15.10.2024
Warm Up :
Shuttle Runs 6 sets 30:30 ( on/off )
Front Squat warm up to heavy 5
WOD
EMOM 16
5 Front Squat 80/55kg
14 Shuttle Runs
Wednesday 16.10.2024
Dynamic Warm Up :
Partner WOD
AMRAP 21
120 Double Under
80 Deadlift 80/55kg
40 Box Jumps 24/20”
Every 1:30 Perform 7 Synchro Burpee
Barbell Club [ Deload Week ]
Clean & Jerk Warm Up :
EMOM 14
3 Clean 3 Jerk @45%
EMOM 10
2 Hang Squat Clean + 2 Front Squat @50%
Thursday 17.10.2024
Snatch Warm Up
Power Snatch Tekkers
Building “ Isabel “
75 Power Snatches 35/25
Every time you break :
Perform 20-18-16-14-12-10-8-6-4-2 Wall Balls
Friday 18.10.2024
Dynamic Warm Up
Rowing Drills
Main Set :
2sets
5min Row 22-25( strokes )
Rest 1:00
4min Row 24-28 ( strokes )
Rest 1:00
3min Row 28-32 ( strokes )
Rest 1:00
Gymnastic
Week 8
Hand Stand Hold , Walk , HS Push Ups
Saturday 19.10.2024
Original Girl : Bench Mark Series
“ Chelsea “
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
If you’ve finished the workout before, this time add 1 rep to each exercise—i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute—and see if you can go the full 30 minutes.
Barbell Club [ Deload Week ]
Snatch Warm Up :
EMOM 14
2 Power Snatch + 2 Hang Power Snatch @40%
EMOM 12
2 Squat Snatch + 2 OHS @40-50%
Sunday 20.10.2024
Dynamic Warm Up
Conditioning
AMRAP 30
2400m Run
2000m Ski
1600m Row
Gymnastic
Week 8
Wall facing HSPU , HS Push Ups