Monday 08.1.2024
Warm Up :
Brad Jumps – Barbell Cossack Squat
Strength Back Squat
12-10-8-6-4-2
WOD
21-15-9
Deadlift 100/70kg
Burpee
Wall Balls
Tuesday 09.1.2024
Gymnastic Warm Up
Tekkers BMU / Pull Ups
WOD
6 Rounds AMRAP 2:00
5 Bar MU / 10 Pull Ups
10 DB Box Step Up (2×22/15kg)
Max Cal Bike
Rest 1:00
Wednesday 10.1.2024
Dynamic Warm Up
WOD
EMOM 28
18/16 Cal Ski
75 Double Unders
15/13 Shuttle Sprints
Rest 1:00
Barbell Club
Clean & Jerk Warm Up
“ Clean & Jerk “
3×3
Hang Power Clean 70/75%
3×2
Squat Clean 80/85%
3×1
Split Jerk From Rack 90%
Thursday 11.1.2024
Barbell Warm Up
Strength
Deadlift 9-7-5-3
Power Jerk 5-3-1
WOD “ DT “
5 Rounds ( For Time )
12 Deadlift
9 Hang Power Clean
6 Jerk
Friday 12.1.2024
Warm Up Midline
AMRAP 15
15 V-UPs
30 DB Snatch 22/15kg
15 T2B
30 DB OH Lunges 22/15kg
Cool Down
ROMWOD
Gymnastic
Week 2
Rings / Dips / MU
Saturday 13.1.2024
Warm Up Squat Clean / Down Up / Bike
Team 3
60 Cal Echo Bike ( 1 Working )
15 Synchro Burpee over the bar ( 2 Working )
9 Front Squat 80/55kg ( 1 Working )
60 Cal Echo Bike ( 1 Working )
18 Synchro Burpee over the bar ( 2 Working )
12 Front Squat 80/55kg ( 1 Working )
60 Cal Echo Bike ( 1 Working )
21 Synchro Burpee over the bar ( 2 Working )
15 Front Squat 80/55kg (1 Working )
Barbell Club
“Snatch”
Snatch Warm Up
3×3
Snatch Deadlift + Pull 70/75%
3×2
Hang Power Snatch 75/80%
3×1
Squat Snatch 85/90%
3×1
OHS 100%
Sunday 14.1.2024
HY-RX Prep
2 Rounds
5 Stations [ 2:00 Per Station ]
500m Run
100m Farmer carry (30/24kg )
50 Wall Ball ( 9/6kg )
500 Ski
25 Burpee Broad Jump
50m Sled ( 70/110kg )
50m Walking Lunges ( DB 20/30kg )
Rest 2:00
Gymnastic
Week 2
Rings / Dips / MU