Monday 29.04.2024
Stretch & Mobility
Functional Bodybuilding
A) Seated Good mornings 4×7 ( 60/40)
B) Super Set
7 Sets
7 Split Grip Bent Over Row 60/40kg
7 DB Single Arm Row 30/22kg
WOD
21-15-9
T2B
Push Press 50/35kg
Tuesday 30.04.2024
Dynamic Warm Up
WOD
AMRAP 20
500m Bike Erg
12 Dumbbell Reverse Lunges 2×22/15kg
-Rest 5:00-
AMRAP 20
250m Ski
12KB Swings 24/16kg
Wednesday 1.05.2024
Warm Up AMRAP 6min
50 Ground to Overhead with bumper Plate 20/15kg
Max Distance Gun Walk
Deadlift 3-2-1-2-3
WOD AMRAP 12
3-9-12-15-18-21….
DB Snatch 22-15kg
9 Box Jump Over
Barbell Club
Deload Week
Snatch Warm Up
Power Snatch
3×5 @50%
Snatch Balance
3×5 @50%
OHS
3×5 @50%
Snatch Deadlift
3×5 @50%
Thursday 2.05.2024
Bring Sally Up “ MedBall “
Front Squat 3-2-1-2-3
WOD
3 Rounds
10 Power Clean 70/50
20 Wall Balls
30 GHD Sit Ups
Friday 3.05.2024
Stretch & Flexibility
Functional Bodybuilding
3 Sets
6-9 Bulgarian Split Squat ( left & right )
3 Sets
4-6 Kneeling Jump to Box Jumps
WOD
700/600m Row
Max Unbroken Reps DB Bench Press
Repeat the Pattern till 75 Bench Press are completed
RX 27/20
Gymnastic
Week 6
Hand Stand Walk
Saturday 4.05.2024
Warm Up
Power Jerk 3-2-1-2-3
WOD
EMOM 28
5 Wall Walk
70 Double Unders
15/12 Cal Ski
Rest 1:00
Barbell Club
Deload Week
Clean & Jerk Warm Up
Power Clean
3×5 @50%
Power Jerk
3×5 @50%
Front Squat
3×5 @50%
Clean Deadlift
3×5 @50%
Sunday 6.05.2024
Battle Cancer Prep
Team of 4
6min Max Effort
1)C2Bike ( 2 working 2 resting )
3min Rest
6min Max Effort
2)Synchro Burpee over the hurdles ( 3 working )
3min Rest
6min Max Effort
3)Ski ( 2 Working 2 resting )
3min Rest
6min Max Effort
4)Synchro Deadlift ( 2 working 2 resting )
3min Rest
6min Max Effort
5)Run ( 2 working 2 resting )
3min Rest
Gymnastic
Week 6
Hand Stand Walk