Monday 11.09.2023
Warm Up : 5min
10 Med Ball Cleans / 10 Swings / 10 Sit Ups
WOD
10 Power Cleans 70/50kg
20 Chest to bar Pull Ups
40 Toes to bar
80 Wall Balls
40 Toes to bar
20 Chest to bar Pull Ups
10 Power Cleans 70/50kg
Tuesday 12.09.2023
Deadlift & Bench Warm Up
Strength
5-3-1
Deadlift & Bench Press
WOD
AMRAP 12
5 Wall Walk
10 Sumo Deadlift High Pull 50/35
Wednesday 13.09.2023
Dynamic Warm Up
Shuttle Sprints / Ski
WOD
EMOM 28
15/13 Cal Ski
60 Double Unders
15/13 Shuttle Sprints 25ft
Rest 1:00
Beginners
EMOM 24
12/10 Cal Ski
70 Single Under
12/10 Shuttle Sprints 25ft
Rest 1:00
Barbell Club
[Snatch & OH Squat ]
75-80% from 1RM Snatch OHS
3×2 , 2×1 Snatch High Pull
3×2 , 2×1 Power Snatch
3×2 , 2×1 Squat Snatch
3×2 , 2×1 Snatch Balance
Thursday 14.09.2023
Strength
5-3-1
Back Squat
10 Empty Bar High Static Broad Jumps
WOD
5min
1000m/850m Row
Max HSPU in Remaining Time
Rest 2:00
5min
1000m/850m Row
Max HSPU in Remaining Time
Friday 15.09.2023
Warm Up Dynamics
Sprints 6×50
Main Set
0:00-5:00 (700m Run )
5:00-12:00 (1000m Run)
12:00- 17:00m (700m Run )
17:00-24:00 (1000m Run )
24:00-29:00 (700m Run )
29:00-36:00 (1000m Run )
Gymnastic
Week 11
HS Walk , HS Hold , HSPU
Saturday 16.09.20238
Gymnastic & Barbell Warm Up
Team Of 2 WOD
[ Max Reps ]
AMRAP 3:00 Power Snatch 50/35kg
AMRAP 3:00 Bar MU
AMRAP 3:00 Power Clean & Jerk 50/35kg
AMRAP 3:00 C2B Pull Ups
AMRAP 3:00 Thruster 50/35kg
AMRAP 3:00 Pull Ups
*One Athlete Working at the Time
Barbell Club
[ Clean & Jerk ]
80% From 1RM Clean & Jerk
3×2 , 2×1 Clean Pull
3×2 , 2×1 Power Clean
3×2 , 2×1 Squat Hang Clean
3×2 , 2×1 Split Jerk
Sunday 17.09.2023
AEROBIC CAPACITY ( Both Classes )
0:00-4:00
250m Ski – 250m Row – 500m Bike
4:00-11:00
500m Ski – 500m Row – 1000m Bike
11:00-15:00
250m Ski – 250m Row – 500m Bike
15:00-22:00
500m Ski – 500m Row – 1000m Bike
22:00-26:00
250m Ski – 250m Row – 500m Bike