Monday 11.11.2024
Warm Up : Ski – Box Step Up
Tekkers Clean
Partner WOD
4 Rounds ( YGIG )
12 Box Jump Over 24/20
10 Power Clean 60/40kg
8 Burpee Over The Bar
-into 1000/900m Ski –
4 Rounds ( YGIG )
6 Squat Clean 60/40kg
7 Box Jump Up 30/24”
8 Burpee Over The Bar
Tuesday 12.11.2024
Strength Cycle ( 5 weeks repeat )
6 Sets
10 DB Bench Press
8 Back Squat
6 Deadlift
Rest 1:30 -2:00
*Increase weight by 2.5kg on each movement
RomWOD
20min Recovery
Wednesday 13.11.2024
Dynamic Warm Up
Partner WOD
For Time
80 Cal Ski
100 Single Arm Dumbbell Snatch 22/15kg
120 Calorie Row
140 Wall Balls
Barbell Club
Clean & Jerk Warm Up :
Technique
Clean Pull
3×3@50%
Squat Clean + Jerk
2×2@60% 2×2@70% 2×2@80% 3×1@90%
Front Squat
5×1@90%
Thursday 14.11.2024
Dynamic Warm Up
Rowing Drills ( Holding High Pace )
Main Set :
6sets
1:30 Row 2:00-1:50
1:30 Row 1:55-1:40
Rest 3:00
Friday 15.11.2024
Warm Up Bike : Shuttle run
WOD
6 Rounds x AMRAP 4:
12 Single DB Hang C&J 25/17kg
400 Meter Run
Max Calorie Bike Erg
Rest 1 Minute Between Rounds
* Lowest Calorie Round
Rest 1:00
Gymnastic (Week 1)
Pull Ups + T2B + BMU
Saturday 16.11.2024
Gymnastics Warm Up
HSPU
Barbell Warm Up
Deadlift
WOD
“ Diane “
21-15-9
Deadlift 100/75
HSPU
Barbell Club
Snatch Warm Up :
Technique : Hang + OHS
Snatch Pull
3×3@50%
Power Snatch
2×2@60% 2×2@70% 2×2@80% 3×1@90%
OHS Squat
5×1@90%
Sunday 17.11.2024
Dynamic Warm Up
Conditioning
Triple Mile
1600m Run
1600m Row
1600m Ski
Gymnastic (Week 1)
Pull Ups + T2B + BMU