Monday 23.10.2023
Warm Up : 6 min :30sec Ski – :30sec Bike
Tekkers : Hang Power Snatch
PARTNER WOD
12 ROUNDS OF 1-MINUTE INTERVALS
I GO-U GO FORMAT
(ONLY 1 PARTNER WORKING EACH MINUTE)
IN EACH ROUND COMPLETE:
12 HANG POWER SNATCH (35KG 25KG )
IN THE REMAINING TIME
COMPLETE MAX BOX JUMP OVERS (24″/20”)
UNTIL 150 BOX JUMP OVERS ARE COMPLETE
Tuesday 24.10.2023
Warm Up Good Mornings / Single Leg RDL
Strength Deadlift 1RM
WOD
4 Rounds
400/350m Row
21 KB Swings
50 Double Unders
Wednesday 25.10.2023
Warm Up : 2-3 Sets
10 Ground To Overhead – 10 Down Up to The Plate
Dumbbell DT
12 Deadlift – 9 Hang Power Clean – 6 Jerk
WOD
1 Round Dumbbell DT
10 Burpee Over DB
2 Round Dumbbell DT
10 Burpee Over DB
3 Rd Round Dumbbell DT
10 Burpee Over The DB
RX Dual 22/15kg
Barbell Club [ Snatch ]
Snatch High Pull
Power Snatch
OHS
Main Set
6 Sets x 6 Reps @ 60%
Squat Snatch
Thursday 26.10.2023
Barbell Warm Up
Weightlifting : Clean 1RM
WOD
AMRAP 12 Minutes
3 Squat Cleans – 1 Wall Walks
3 Squat Cleans – 2 Wall Walks
3 Squat Cleans – 3 Wall Walks
6 Squat Cleans – 4 Wall Walks
6 Squat Cleans – 5 Wall Walks
6 Squat Cleans – 6 Wall Walks
9 Squat Cleans – 7 Wall Walks
10 Squat Cleans – 8 Wall Walks
RX 70/50kg
Friday 27.10.2023
Warm Up
Ski – Row
Gymnastics Pull Up – T2B
WOD
EMOM 28
13/11 Cal Ski
13 T2B
13/11 Cal Row
13 Pull Ups
Gymnastic
Week 1
Combine Skill
HS Walk & Pull Ups
Saturday 28.10.2023
Warm Up :Run – Bike
Tekkers:DB OH Lunges
Team 3 WOD
50-40-30-20-10
Synchro DB OH Lunge ( two working )
Cal Echo Bike ( one working ) ( DB off the floor )
Synchro Burpee Over DB ( two working )
RX 25/17kg
Barbell Club [ Clean & Jerk ]
Warm Up
Power Clean / Front Squat / Jerk
Main Set [ Clean & Jerk ]
6 Sets x 6 @ 60%
Sunday 29.10.2023
AEROBIC CAPACITY ( Both Classes )
Warm UP : Row – Bike – Ski
5 Rounds
250m Row – 200m Run
Rest 60sec
Additional 2:00
5 Rounds
250m Ski – 500m Bike
Rest 60sec