TRAINING PROGRAM

Monday, 13/1   

WOD:

Tabata (8 Rounds of 20 on / 10 off)

  • Russian KB Swing (24/16)
  • Air Squat
  • T2B / Reverse Crunch
  • MB Slamballs

- REST 1:00 MIN BETWEEN TABATAS


Endurance / Bodyweight

WOD: 

For Time

  • 500 m Row
  • 25 Hand Release Pushups
  • 400 m Row
  • 20 HRPU
  • 300 m Row
  • 15 HRPU
  • 200 m Row
  • 10 HRPU
  • 100 m Row
  • 5 HRPU

Timecap = 16 Min.

Post-WOD:

3 Rounds 

  • 1 Min Hollow Hold
  • 1 Min Arch Hold 

Advanced Weightlifting

Fokus: Snatch


Gymnastics

Fokus: Pull-ups (week 2)


Tuesday, 14/1

WOD:

4 RFT

  • 75 Double Unders
  • 500 / 450 m Row
  • 25 Hand Release Pushups

Post WOD:

3 RFQ

  • 25 BB Curls
  • 25 Glute Bridges

Endurance / Bodyweight

WOD:

4x AMRAP 5 

  • 3 DB Manmakers (Single or Double DB)
  • 6/4 Cal Bike or Ski

- REST 2:00 MIN BETWEEN AMRAPS - 


Foundation Weightlifting

Focus: Snatch


Wednesday, 15/1  

Lift:

In 15 Min work up to a Heavy Complex of

  • 1 Power Snatch
  • 1 Squat Snatch
  • 1 Overhead Squat

WOD:

EMOM x4

  • 5 Burpees
  • Max Rep of Squat Snatches (42.5/30)

- REST 2:00 MIN -

REPEAT EMOM x4

  • 5 Burpees
  • Max Rep of Squat Snatches

Gymnastics

Fokus: Handstand & HS Walk


Advanced Weightlifting

Focus: Snatch


Thursday, 16/1

WOD:

AMRAP 18

  • 6 Ring Muscle Ups
  • 18 DB Hang Power Cleans
  • 36 Forward Lunges

Endurance / Bodyweight

WOD:

EMOM x 21

  • 15/12 Cal Bike
  • 10/10 SA Suitcase DLs

Foundation Weightlifting

Focus: Snatch


Friday, 17/1

WOD: 

"Diane"

21-15-9 Reps for Time

  • Deadlifts (100/70)
  • Handstand Pushups

Saturday, 18/1

Team WOD:

Australia Relief Effort 

Teams of 4 Athletes row, bike or ski

  • 10 kms 
  • 21 kms

You decide the distances to complete as a Team.

You may switch at any given time.

Please sign in your Team on the list in the box. So that we can plan starting times and material accordingly.

We are collecting donations to help rescue and treat Koalas at that specific day which will go 100% to:

https://www.koalahospital.org.au/

ANY DONATION IS OKAY AND EVERY EURO HELPS!


Sunday, 19/1

Closed