Monday 15.05.2023
Warm Up 5:00
250m Row
10 Good Mornings (From the bench)
15m Monster Walks
Deadlift : 5 Heavy
WOD
[ 5 Rounds ]
400/350m Row
15 Deadlift 90/65kg
15 Burpee Over The Bar
Time Cap 21min
Tuesday 16.05.2023
Warm Up Barbell Warm Up
Weightlifting Split Jerk ( 2×3, 2×2,2×1)
WOD [ FT ]
50 Power Cleans
Every Min including 0:00 perform 5 T2B
RX 70/48kg
time cap 11min
Wednesday 17.05.2023
Dynamic Warm Up [ 2 Round ]
1:00 Shuttle Run
1:00 Bike
WOD
50/40 Cal Bike
5 Rounds Of Cindy
35/25 Cal Bike
3 Rounds Of Cindy
20/10 Cal Bike
1 Round Of Cindy
” Cindy ” 5 Pull Ups / 10 Push Ups / 15 Air Squats
RX perform with weighted Vest 10/6.5kg
Thursday 18.05.2023
Warm Up 800m Run
Barbell Warm Up Front Squat + Push Press
WOD
AMRAP 8
1000/900m Ski
Max Thrusters 45/35kg
Rest 2:00
AMRAP 6
700/620m Ski
Max Thrusters 55/40kg
Rest 2:00
AMRAP 4
400/350m Ski
Max Thrusters 65/45kg
Friday 19.05.2023
Running Warm Up
Conditioning
2000m Run (Pace 5:00-5:15)
Rest 2:00
1600m Run (Pace 4:45-5:00)
Rest 90sec
1200m Run (Pace 4:30-4:45)
Rest 1:00
800m Run (Pace 4:15-4:30)
Saturday 20.05.2023
Stretch & OH Front Rack Mobility
Build OH & Front & Back Squat
Team of 3 WOD [ FT ]
30 Back Squat 120/80kg
40 Cal Echo Bike
30 Front Squat 90/65kg
60 Cal Echo Bike
30 OH Squat 60/40kg
80 Cal Echo Bike
Sunday 21.05.2023
Fun Warm Up
WOD
[ 4 Rounds ]
50 Double Unders
5 Wall Walk
15 Wall Ball
Cool Down “ROMWOD”