Monday 25.12.2023
Christmas Day
LODING
Tuesday 26.12.2023
Boxing Day
Active Recovery : 5km Run , Walk
Wednesday 27.12.2023
Barbell Mobility
Warm Up 3 Rounds
9 Cal Row
15 Air Squats
6 Inch Worms
WOD
100 Wall Ball
75 T2B
50 Burpee Over The Bar
25 Power Clean
Rx 60/40kg
Barbell Club
“Snatch”
3×3
Snatch Deadlift + Snatch High Pull
3×3
Hang Power Snatch – Hang Squat Snatch
3x
Push Jerk Behind the back snatch grip + 3 Snatch Balance
“ Clean & Jerk “
3×3
Hang Power Clean + Hang Squat Clean
3×3
Squat Clean + Front Squat
3×3
Jerk + Split Jerk
Thursday 28.12.2023
Dynamic Warm Up :
WOD EMOM 28
17/15 Cal Ski
70 Double Unders
13 Shuttle Sprints
Rest 1:00
Friday 29.12.2023
Antio Sas 2023 Hola 2024”
Partner WOD
Buy In 2023m Run (Tother )
12 Rounds ( YGIG )
12 C2B Pull Ups
6 Devil Press 2x 22/15kg
3 Wall Walk
Buy Out 2024m Run ( Together )
Gymnastic
Week 10
Combine Skill
HSPU & T2B & HS Walk
Saturday 30.12.2023
Warm Up Box Step Up – Paused Squats ( Empty Bar )
Strength Front Squat 1-1-1-1-1
WOD
5 Rounds
25 Cal Bike
15 Box Jump Over 24/20”
9 Front Squats 60/40kg
Sunday 31.12.2023
AEROBIC CAPACITY
Rowing & C2B
2 Sets
45 Cals at RPE5
-Rest 1 Min-
15 Cals at RPE8
-Rest 1 Min-
30 Cals at RPE5
-Rest 1 Min-
15 Cals at RPE8
*Rest 2 Min between sets.