Monday 4.11.2024
Snatch Warm Up :
2 Working Sets
10 Hang Snatch Pull -10 Hang Muscle Snatch -10 Hang Power Snatch
Gymnastics T2B / C2B – BMU
Partner WOD
10 Rounds ( You Go I Go )
5 Rounds of:
8 Lateral Burpees Over Bar
7 Barbell Hang Snatch 45/30kg
12 Toes-to-Bar
into
5 Rounds of:
8 Lateral Burpees Over Bar
7 Barbell Hang Snatch 45/30kg
9 Chest-to-Bar Pull Ups
Tuesday 5.11.2024
Strength Cycle ( 5 weeks repeat )
6 Sets
10 DB Bench Press
8 Back Squat
6 Deadlift
Rest 1:30
RomWOD
20min Recovery
Wednesday 6.11.2024
Dynamic Warm Up
Partner WOD
AMRAP 21
80 Wall balls
80 Calorie Row ERG
80 Single Arm Dumbbell Snatch 22/15kg
80 Calorie Ski ERG
Barbell Club
Clean & Jerk Warm Up :
Technique
Squat Clean + Jerk
3×3@50% 3×2@60% 2×1@70% 2×1@80%
Front Squat
3×3@60% 3×2@70% 3×1@80%
Thursday 7.11.2024 (repeat )
Dynamic Warm Up
Rowing Drills ( Holding Pace )
Main Set :
4sets
3min Row 2:10-1:55 ( 22 s/m )
2min Row 2:05-1:50 (25 s/m )
1min Row 2:00-1:45 (28 s/m )
Rest 3:00
Friday 8.11.2024
Warm Up 5 sets
:30/30 Shuttle Run / Ski
Skill Double Unders
EMOM 28
15 Shuttle Sprints
60 Double Unders
15/13 Cal Ski
Rest 1:00
Gymnastic
Week 11
Hand Stand Hold , Walk , HS Push Ups
Saturday 9.11.2024
Warm Up 7min “ Cindy “
5 Push Up
10 Push Ups
15 Air Squat
Tekkers Thrusters
WOD
“ Fran “
21-15-9
Thrusters 42/27kg
Pull Ups
Barbell Club
Snatch Warm Up :
Technique : Hang + OHS
Power Snatch
3×3@50% 3×2@60% 2×1@70% 2×1@80%
OHS
3×3@60% 3×2@70% 3×1@80%
Sunday 10.11.2024
Dynamic Warm Up
Conditioning
21-15-9
Cal Bike
Burpee
Rest 2:00
9-15-21
Cal Row
Wall Ball
Rest 2:00
15-9-21
Cal Ski
KB Swings 24/15kg
Gymnastic
Week 11
Wall facing HSPU , HS Push Ups