Monday 20.11.2023
Warm Up : 5min
1:30 Easy (2:10-2:20 Pace )
1:30 Moderate ( 1:50-2:00 Pace )
1:00 Fast ( 1:40-1:50 Pace )
Strength Shoulder Press / Push Press 5×2
WOD
5 Rounds ( 3:00 Per round )
4 DB Ground To Overhead
6 DB Push Ups
8 DB Squat
Rest 1:00
2×30/22kg
Tuesday 21.11.2023
Warm Up : 5min (For Quality)
10 PVC Pipe OH Squat
30 Singel Unders
10 PVC Pipe Power Snatch
Tekkers Snatch OH Squat
WOD
2 Rounds
25 Power Snatch 35/25kg
75 Double Under’s
25 OH Squat 35/25kg
75 Double Under’s
Wednesday 22.11.2023
Warm Up 3 Sets
Shuttle Run 1:00
Row 1:00
WOD
6 Rounds ( :90 sec per station )
14/12 Shuttle Run
16 Wall Ball
18/16 Cal Ski
Barbell Club [ Clean & Jerk ]
Warm Up : AMRAP 5
3 Deadlift – 4 Hang Power Clean – 5 Push Press
1 RM C& Jerk
1 RM Front Squat
Thursday 23.11.2023
Warm Up Run 1000m
Partner Synchro Movements
Synchro Burpee
Synchro Box Jump
Synchro DB Snatch
Partner WOD
AMRAP 18
50 Cal Row
25 Synchro Box Jump Over
25 Synchro DB Snatch 25/17kg
Friday 24.11.2023
Warm Up : Barbell Warm Up
Strength Front Squat 5×2
WOD
4 Rounds :
6 Thrusters 50/35kg
6 Pull Ups
3 Rounds :
4 Thrusters 60/42
4 C2B
2 Ronds :
2 Thrusters 70/50
2 Bar MU
Gymnastic
Week 5
Combine Skill
HSPU & T2B & HS Walk
Saturday 25.11.2023
Barbell Warm Up
Tekkers Deadlift Bench Clean
Partner Linda
20-18-16-14-12-10-8-6-4-2
Deadlift 120/90
Bench Press 80/50
Clean Squat 70/40
Barbell Club [ Snatch ]
Warm Up AMRAP 5
2 Snatch Deadlift 3 Hang Power Snatch 4 Oh Squat
1RM Snatch
1RM OH Squat
Sunday 26.11.2023
AEROBIC CAPACITY ( Both Classes )
4 Sets
0:00-4:00
Run 700/600m
4:00-9:00
Ski 850/750m
9:00-15:00
Row 1000/900
Gymnastic
Week 5
Combine Skill
HSPU & T2B & HS Walk