Monday 22.04.2024
Dynamic Warm Up
Run 1000m
Partner WOD
AMRAP 24
Max Distance Ski
Max Rounds Cindy
“Cindy “
5 Pull Ups – 10 Push Ups – 15 Air Squats
*Each athlete must complete at list
1 Full Round Cindy
500/400m Ski
Tuesday 23.04.2024
Front Squat Warm Up
Front Squat 1RM
WOD
15-12-9-6-3
DB Devil Press ( 2×22/2x15kg )
30-24-18-12-6
T2B
Wednesday 24.04.2024
Stretch & Mobility
Warm Up : Rowing & Bike
WOD
EMOM 28
15/12 Cal Row
12m DB Walking Lunges
15/12 Cal Bike
12m Burpee Broad Jumps
Barbell Club
Deload Week
Snatch Warm Up
Technique
Tekkers
EMOM 18
3 Power Snatch 2 Hang Squat Snatch
Light @40%
Thursday 25.04.2024
Barbell Warm Up
Push Press 1RM
WOD
8 Sets
EMOM 16
Ev: 6-8 Deadlift 100/70kg
Un: 4-6 Push Press 60/40kg
Friday 26.04.2024
Stretch & Flexibility
Functional Bodybuilding
3 Sets
6-9 Bulgarian Split Squat ( left & right )
3 Sets
4-6 Kneeling Jump to Box Jumps
WOD
6 Sets
1000/900m Bike
12 Wall Balls
Rest 1min
Gymnastic
Week 5
Hand Stand Walk
Saturday 27.04.2024
Warm Up
Tekkers
Thrusters 1RM
Partner WOD ( For Time )
30 C2B Pull Ups
30 Thrusters 60/40kg
30 C2B Pull Ups
*Every 2:00 including 0:00
- 5 Wall Walk
*Break reaps any time , one partner working
Barbell Club
Deload Week
Clean & Jerk Warm Up
Technique
Tekkers
EMOM 12
3 Power Clean 2 Hang Squat Clean
EMOM 9
3 Push Press 2 Power Jerk 1 Split Jerk
Light @40%
Sunday 28.04.2024
Battle Cancer Prep
Team of 3
5min Max Effort
1)Echo Bike ( 1 working 2 resting )
3min Rest
5min Max Effort
2)Synchro Burpee over the hurdles ( 3 working )
3min Rest
5min Max Effort
3)Row ( 1 Working 2 resting )
3min Rest
5min Max Effort
4)Synchro DB Snatch ( 3 working )
3min Rest
5min Max Effort
5)Run ( 1 working 2 resting )
3min Rest
Gymnastic
Week 5
Hand Stand Walk