Monday 25.3.2024
Squat Therapy
Tekkers Back Squat 3×3@70%
WOD
3 Rounds
50 Wall Ball
35 Box Jump Over
15 Power Clean 50/35kg
Tuesday 26.3.2024
Warm Up : Double Unders
Skill T2B
WOD
EMOM 21
15 T2B
70 Double Unders
7 Deadlift 120/80kg
Wednesday 27.3.2024
Stretch & Mobility
Warm Up : Ski Intervals
Partner WOD
AMRAP 24
2-4-6-8-10-12-14-16….
Cal Ski
Thrusters 40/25
Every 2:00 including 0:00 8 Burpee Over The Bar
Barbell Club
Snatch Warm Up :
Snatch High Pull 2×5
Hang Muscle Snatch 2×5
OH Squat 2×5
Power Snatch 3×4 @70%
Hang Squat Snatch 3×4 @70%
OH Squat 3×4@100%
Thursday 28.3.2024
Gymnastics Warm Up
Skill HSPU
WOD [ 5 Rounds ]
AMRAP 3:00
9 HSPU
18 ALT DB Snatch 22/15
Max Cal Row
Rest 1:30
Friday 29.3.2024
Dynamic Running Warm Up
Running Conditioning
2000m Run
1500m Run
1000m Rn
500m Run
Stretch & Mobility
Gymnastic
Week 1
Hand Stand Walk
Saturday 30.3.2024
Partner WOD
2000m Bike
20 Front Squat 80/55
10 Pull Ups
2000m Bike
30 Front Squat 70/50
20 Pull Ups
2000m Bike
40 Front Squat 60/45
30 Pull Ups
Barbell Club
Snatch Warm Up
Snatch High Pull 2×5
Hang Power Snatch 2×5
Snatch Balance 2×5
Snatch Squat
3×3 @70-75%
OH Squat
3@70%
2@75%
3×1@80% from snatch 1RM
Snatch Deadlift Deficit
3×3 @70-75%
Sunday 31.3.2024
Conditioning
AMRAP 35
2000m Row
1600m Run
3200m Bike
Gymnastic
Week 1
Hand Stand Walk