Monday 7.08.2023
Warm Up : 5min
5 Single Arm DB Shoulder Press ( Left & Right )
7 Cal Row
10 HR Push Up
Strength
Bench Press 5-3-1
WOD
6 Sets
1:00 Max Cal Ski
Other Min
10 Bench Press
Set 1 – 50/32kg
Set 2 – 60/39kg
Set 3 – 70/45kg
Set 4 – 80/52kg
Set 5 – 90/57kg
Set 6 – 100/62kg
Tuesday 08.08.2023
Warm Up Run 1000m
Gymnastic Drills
C2B Bar MU
WOD (For Time )
Rx “ Helena “
4 Rd
400m Run
12 Bar MU
21 DB Snatch 22/15kg
It “ Helen “
4 Rd
400m Run
12 Pull Ups
21 Kb Swings 24/16kg
Wednesday 09.08.2023
Barbell Warm Up
Tekkers : Snatch
WOD
5-10-15-20-15-10-5
Power Snatch 40/27kg
Burpee Over the Bar ( Lat )
*After each completed set perform 50 Double Unders
Beginners
Deadlift 5-3-1
WOD
5-10-15-20-15-10-5
Sumo Deadlift High Pull
Burpee Over the Bar ( Lat )
*After each completed set perform 70 Single Unders
Thursday 10.08.2023
Running Dynamic Warm
Sprints 8×40
Main Set
9x500m Run
10-15sec Faster Pace from last week
*Rest 45sec Between the sets
Friday 11.08.2023
Dynamic Warm Up
WOD
EMOM 24
15/13 Cal Row
8 DB Thrusters 2×22/2×15
15/13 Echo Bike
8 DB Box Step Over 24/20”
Gymnastic
Week 6
HS Walk , HS Hold , HSPU
Saturday 12.08.2023
Barbell Warm Up
Clean Squat / Jerk From Rack
Team Of Two WOD
12 Squat Clean and Jerk 80/55kg
24 Face The Wall HSPU Deficit 15kg
500m Run Together
8 Squat Clean and Jerk 90/60kg
16 Face The Wall HSPU Deficit 15kg
500m Run Together
4 Squat Clean 100/65kg
8 Face The Wall HSPU Deficit 15kg
500m Run Together
Barbell -Testing WEEK
Snatch 1RM
Clean and Jerk 1RM
Sunday 13.08.2023
Warm Up :Tabatha
Empty Bar :
Deadlift
Front Squat
Push Press
Thrusters
WOD For Time:
15-12-9-6-3
Deadlift 120/85kg
9-12-18-24-30
T2B