Monday 10.07.2023
Warm Up : 2 Sets
10 Good Mornings
10 Swings
10 RDL
10 Press
WOD
AMRAP 10
5 DB Bench Press 30/22kg
7 Strict Pull Up
Rest 5:00
AMRAP 10
5 Deadlift 120/85kg
7 High Box Jump 30/24”
Tuesday 11.07.2023
Clean & Jerk Warm Up
Tekkers Clean & Jerk
WOD [ Proving Ground Qualifier 1 ]
3-5-7-9-11
Clean & Jerk
Bar Facing Burpee
RX 60/42.5kg
Wednesday 12.07.2023
Warm Up EMOM 6
Even Ski
Unev Row
WOD
50-40-30-20-10
Wall Ball
Cross Overs
KB Swings 24/16kg
Thursday 13.07.2023
Gymnastic Warm Up
Skill BMU
WOD 4 RD
AMRAP 3
3 Bar Complex
4 T2B – 3 C2B – 2 BMU
Max Burpee To The Bar in Remaining Time
Rest 3:00
Friday 14.07.2023
Front Squat Mobility
Strength EMOM 14
Even: Front Squat 3 @110/70kg
Uneven: Back Squat 5 @130/80kg
ROM WOD
Gymnastics
Week 2
HS Hold, HS Push Ups, HS Walk
Saturday 15.07.2023
Proving Grounds Qualifier 2
To Be Announced
10.07.2023
Weightlifting
*Snatch Warm Up
Klokov Hang Snatch Pull
OHS with 5 Sec Pause
Sotts Press Snatch Grip Behind The Back
2 Squat Snatch
4 Sets @82%
2 Snatch Balance
4 Sets @82
Sunday 16.07.2023
Warm Up
600 Run – 300m Run Backwards
WOD
10 Rounds
9 Thrusters 40/27kg
35 Double Unders
Concept 2
Dynamic Warm Up
3 Sets
1:45 max cal Echo Bike
400/350m Ski
Rest 90sec
3 Sets
400/350m Row
1:45 max cal Echo Bike
Score is total Cal