Monday 30.10.2023
Warm Up : 6 Sets
1:00 Max Shuttle Runs
Rest 1:00
Strength : Shoulder Press & Back Squat 1RM
WOD
10-9-8-7-6-5-4-3-2-1
Shoulders To Overhead
Deadlift
RX deadlift 120/90kg push press 70/50kg
Tuesday 31.10.2023
🎃 Halloween Partner WOD 🎃
Warm Up Partner Wall Ball ,Ski
Partner WOD
1000m Ski
100 Wall Ball
1000m Ski
100 Box Jump Over
*Every 2:00 Perform Synchro 10 Burpee High Five
Wednesday 1.11.2023
Warm Up : 5min
Barbell Cycle
5 Deadlift / 5 Front Squat / Push Press
Tekkers : Thrusters
WOD
9-12-15-18-21-24
Thrusters
Burpee Over The Bar
RX 40/25kg
Barbell Club [ Snatch ]
Snatch Pull – Snatch High Pull – Muscle Snatch
Main Set @65-70%
3×3
Hang Power Snatch
3×3
Squat Snatch
3×3
OHS
Thursday 2.11.2023
Warm Up
Dumbbell Snatch / Pull Ups
WOD
8 Rounds
12 Dumbbell Snatch 25/17kg
10 Box Jump Up 24/20”
8 C2B Pull Ups
Friday 3.11.2023
Warm Up : 5sets Precision
Rowing UP 100m
Gymnastic Skill HSPU
WOD
AMRAP 6
1000/900m Row
HSPU / HR Push Ups
Rest 2:00
AMRAP 5
800/700m Row
HSPU / HR Push Ups
Rest 2:00
AMRAP 4
600/400m Row
HSPU / HR Push Ups
*your score is total HSPU / HR Push Ups
Gymnastic
Week 2
Combine Skill
HS Walk & Pull Ups & T2B
Saturday 4.11.2023
Gymnastic & Barbell Warm Up
Partner WOD
6 Rounds [ 4:00 Per Round ]
18 T2B ( RX one hang , one working )
50 Double Unders ( together )
Max Reps : Bar Complex ( one working )
1 Power Clean – 1 Front Squat – 1 Jerk 60/40kg
Rest 1:00
Barbell Club [ Clean & Jerk ]
Warm Up
Power Clean / Front Squat / Jerk
Main Set @65-70%
3×3 Power Clean
3×3 Hang Squat Clean
3×3 Jerk From Rack
Sunday 5.11.2023
AEROBIC CAPACITY ( Both Classes )
Warm UP : Row – Bike – Ski
Tabata Style Conditioning
12 Sets [ 30 sec Work 15 sec Rest ]
-Echo Bike
Rest 2:00
-Row
Rest 2:00
-Ski
Rest 2:00
-C2Bike
*score is your total cal