Monday 17.07.2023
Warm Up
Row / Deadlift
Strength : Sumo Deadlift 3-2-1
WOD
AMRAP 22
Max Distance Row
Every 2:00min including 0:00
8 Sumo Deadlift High Pull
RX 50/35kg
Tuesday 18.07.2023
Warm Up : 5min
Double Unders 30sec on 30 sec off
Skill : BMU C2B
WOD [Proving Ground Qualifier 23.3]
4 Rounds for Time:
54 Double Unders
21 Double Dumbbell Front Squats
15 Double Dumbbell Shoulder to overhead
9 Bar muscle-ups
RX 22.5kg Dumbbells 15kg Dumbbells
Wednesday 19.07.2023
Running Dynamic Warm Up
Conditioning
– Run 5km –
Cool Down
RomWod
Thursday 20.07.2023
Dynamic Warm Up
WOD
EMOM 28
15/12 Cal Ski
4 Wall Walk
15/12 Cal Echo Bike
4 Sand Bag To The Shoulder
Friday 21.07.2023
Snatch Warm Up
Tekkers : Hang Squat Snatch
WOD
5 Rounds for time
12 Snatch Deadlift
9 Hang Power Snatch
6 OHS
RX 50/35kg
Gymnastics
Week 3
HS Walk HS Push Progression
Saturday 22.07.2023
Team Warm Up
Bech Press / Rope Climb
TEAM 3 WOD
AMRAP 27
33 [ 25 FT ] Shuttle Runs Together
27 Shoulder To Overhead
15 Rope Climb
RX 60/40
Weightlifting
*Clean and Jerk Warm Up
Clean Pull
Muscle Clean
Front Squat with 5 Sec Pause
Sotts Press From Squat
2 Squat Clean
4 Sets @82%
2 Split Jerk
4 Sets @82
Sunday 23.07.2023
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
Warm Up
5 Sets
Shuttle Run
Max Distance :30sec On :30sec Off
Test : T2B ( 1RM )
WOD
4 Rounds [ For Time ]
24 Single DB OH Lunge 25/17kg
12 T2B
200m Run