Monday 6.11.2023
Warm Up :
Ski – Box Step Up – Press
Weightlifting : Cluster
Partner WOD
AMRAP 20 [ You Go I Go ]
12 Box Jump Over 24/20”
8 Thrusters 40/27kg
4 Wall Walk
Tuesday 7.11.2023
Warm Up
10 Cal Ski ,20 Sit Ups ,20 Back Extentions ,10 Cal Row
Tekkers Deadlift & T2B
WOD [ 5 Rounds ]
200m Row
21-18-15-12-9
Toes To Bar
200m Row
21-18-15-12-9
Deadlift 100/75kg
Wednesday 8.11.2023
Warm Up : 3 Sets
1:00 Shuttle Run
1:00 Bike
WOD
50 Heavy Double Unders
50 DB OH Lunges 25/17kg
25 Cal Bike / Echo Bike
50 Heavy Double Unders
50 DB OH Lunges 25/17kg
25 Cal Bike / Echo Bike
Barbell Club [ Snatch ]
AMRAP 7
Snatch Complex Empty Bar
5 Snatch Pull – 4 Hang Power Snatch – 3 OHS
Main Set @75-80%
3×2
Snatch Deadlift
3×2
Power Snatch
3×2
Squat Snatch
3×2
OHS
Thursday 9.11.2023
Warm Up Push Ups – Pull Ups
Tekkers Dumbbell Bench Press & Pull Ups
WOD
6 Rounds AMRAP 2:00
10 DB Bench Press 2×22/2x15kg
10 Strict Pull Ups
Max Single DB Broad Jumps
Friday 10.11.2023
Warm Up : Dynamic
WOD
7 Rounds [ Max Distance ]
1:00 Ski
1:00 25ft Shuttle Run
1:00 Row
Rest 1:00
Gymnastic
Week 3
Combine Skill
HS Walk & Pull Ups & T2B
Saturday 11.11.2023
Gymnastic & Barbell Warm Up
Partner WOD
600m Run
12 Power Snatch 60/40kg
800m Run
18 Squat Snatch 50/35kg
1000m Run
24 OH Squat 40/25kg
Barbell Club [ Clean & Jerk ]
Warm Up
AMRAP 7
5 Power Clean – 4 Front Squat -3Jerk
Main Set @75-80%
3×2 Clean Pull
3×2 Power Clean
3×2 Squat Clean
3×2 Jerk From Rack
Sunday 12.11.2023
AEROBIC CAPACITY ( Both Classes )
Warm UP : Row – Bike – Ski
Tabata Style Conditioning
10 Sets [ 40 sec Work 20 sec Rest ]
-Echo Bike
Rest 1:30
-Row
Rest 1:30
-Ski
Rest 1:30
-C2Bike
*score is your total cal