Monday 18.09.2023
Warm Up : Med Ball Cleans / RDL / Row
Tekkers Deadlift
WOD
10 RD
200/180m Row
15 Wall Ball
10-1 Deadlift 120/85kg
Tuesday 19.09.2023
Snatch Warm Up
Snatch 5-3-1
WOD
AMRAP 12
15 Snatch Deadlift
9 Hang Power Snatch
6 OHS
RX 50/35kg
Wednesday 20.09.2023
Dynamic Warm Up
Shuttle Sprints / Bike
WOD
3 Rounds
20 Shuttle Run
10 Burpee Pull Ups
Rest 1:30
3 Rounds
20/18 Cal Bike
10 Burpee Pull Ups
Rest 1:30
2 Rounds
20 Shuttle Run
10 Burpee Pull Ups
Rest 1:30
2 Rounds
20/18 Cal Bike
10 Burpee Pull Ups
Rest 1:30
Barbell Club
[Clean & Jerk ]
90% from 1RM Clean & Jerk
5×1 Clean Pull
5×1 Power Clean
5×1 Jerk From Rack
5×1 Front Squat
Thursday 21.09.2023
Strength
5-3-1
Back Squat
1-3-5
Front Squat
WOD
AMRAP 20
8 T2B
10 DB Front Rack Lunges 25/17kg
12 Cal Ski
Friday 22.09.2023
Warm Up Dynamic Running
Main Set
3 Rounds
1300m Run
-Rest 2:00
1000m Run
-Rest 1:30
Gymnastic
Week 12
HS Walk , HS Hold , HSPU
Saturday 23.09.20238
Dynamic Warm Up
Team Of 3 WOD
120 Cal Echo Bike
30 Devil Press 22/15kg
90 Cal Echo Bike
30 DB Thruster 25/17kg
60 Cal Echo Bike
30 Hang DB Snatch 27/20kg
Max Cal Echo Bike in remaining time
*Time Cap 27min
*One Athlete Working at the Time
Barbell Club
[ Snatch ]
90% From 1RM Snatch & OHS
3×3 2×2 Snatch High Pull
5×1 Power Snatch
5×1 Squat Hang Snatch
5×1 OHSquat
Sunday 24.09.2023
AEROBIC CAPACITY ( Both Classes )
0:00-4:00
250m Ski – 250m Row – 500m Bike
4:00-12:00
500m Ski – 500m Row – 1000m Bike
12:00-16:00
250m Ski – 250m Row – 500m Bike
16:00-24:00
500m Ski – 500m Row – 1000m Bike
24:00-28:00
250m Ski – 250m Row – 500m Bike
28:00-36:00
500m Ski – 500m Row – 1000m Bike