Monday 16.10.2023
Warm Up : Active Hips & Shoulders
Strength
Bench Press 1-1-1-1-1
WOD
21- Push Press
21 Deadlift
750m Run
15- Push Press
15 – Deadlift
500m Run
9 Push Press
9 Deadlift
250m Run
RX 60/40kg
Tuesday 17.10.2023
Warm Up 5min ( for quality )
10 Scapular Pull Ups
10 Air Squats
10 Scapular Push Ups
10 Sit Ups
WOD [6 Rounds ]
AMRAP 2
4 C2B / Pull Up
8 DB Thrusters ( 2x 22/15kg )
Rest 2:00
Wednesday 18.10.2023
Dynamic Warm Up
EMOM 27
14/12 Cal Row
40 Double Unders
14/12 Cal Ski
Barbell Club [ Snatch ]
Drill a)
2×3 Hang Snatch Pull
Into
2×3 Snatch High Pull
Drill b)
2×3 Snatch Balance
Into
2×3 OHS
Main Set [Complex ]
6 Sets @ 50%
Snatch High Pull
Power Snatch
Hang Squat Snatch
OHS
Thursday 19.10.2023
Front Squat Warm UP
Strength Front Squat 1RM
WOD
4 Rounds [ For Total Cal ]
3:00 Per Round
21 Front Squat @70/50kg
Max Cal Bike
Friday 20.10.2023
Warm Up
Run / Bench Press / Alt V-Ups
WOD
16-14-12-10-8-6-4
T2B
300m Run
8-7-6-5-4-3-2
Dumbbell Bench Press
Gymnastic
Week 16
HS Walk , HS Hold , HSPU
Saturday 21.10.2023
Warm Up Run – Ski -Row
Establish Heavy 1RM Thrusters
Partner WOD
1mile Ski
100 Wall Balls
1mile Row
100 Thrusters
1mile Run
Time cap 24min
Barbell Club [ Clean & Jerk ]
Drill a)
2×3 Clean Pull
Into
2×3 Hang Muscle Clean
Drill b)
2×3 Push Press
Into
2×3 Split Jerk
Main Set [Complex ]
6 Sets @ 50%
Clean Pull
Power Clean
Front Squat
Split Jerk
Sunday 22.10.2023
AEROBIC CAPACITY ( Both Classes )
Warm UP Row – Bike – Ski
10 Rounds
10 Cal Row – 15 Cal Bike – 10 Cal Ski
Rest 90sec