Monday 25.11.2024
Midline Warm Up :
5 Inch Worms – 10 V-UPS – :30 Sec Plank
Gymnastics Toes To Bar
WOD
10 Rounds
600/500m C2Bike
30 Double Unders
8 T2B
Tuesday 26.11.2024
Strength Cycle ( week 4 )
6 Sets
8 DB Bench Press
6 Back Squat
4 Deadlift
Rest 1:30 -2:00
*Find new load , two reps less from last week
Wednesday 27.11.2024
Dynamic Warm Up
Partner WOD
For Time
30 Synchro DB Snatch 22/15kg
60 Cal Ski
90 Box Jump Over 24/20”
60 Cal Ski
30 Synchro Double Hope Burpee over DB
60 Cal Ski
Barbell Club
Clean & Jerk Warm Up :
1 RM Clean & Jerk
1 Front Squat
Thursday 28.11.2024
Barbell Warm Up
Power Cleans Tekkers
WOD
10-8-6-4-2
Power Clean 80/55kg
40-32-24-16-8
Hand Released Push Ups From Plates
Running Club
Running Warm Up
Cadence Work
6 Sets
:30sec High (180+)
1:00 rest
Main Set
7 Sets
800m ( 5km average pace )
Rest 2:00
Friday 29.11.2024
Rowing Test
Rowing Golf 18 Holes
Gymnastic (Week 3 )
Pull Ups + T2B + BMU
Saturday 30.11.2024
Running Warm Up
Follow by 5min Cindy
WOD “EVA”
800m Run
30 KB Swings 32/24kg
30 Pull Ups
Time Cap 35min
Barbell Club
Snatch Warm Up :
1 RM Snatch
1 RM OH Squat
Sunday 1.12.2024
Dynamic Warm Up
Conditioning
AMRAP 27
80 Double Unders
60 Cal Bike
40 Wall Balls
20 Burpee
Gymnastic (Week 3 )
Pull Ups + T2B + BMU