05/09/25 Competition Training Wk9

Individual

 Warm-up (10 min):

- 3 min light cardio (row, bike, jog)

- Dynamic stretches

- Movement prep for WODs

WOD 1 (Cardio - Week 9):

- 4 Rounds: (14min Cap)

300m Run, 10 Cal Bike, 15 Sit-ups, 5 Burpee

WOD 2 (Conditioning & Gymnastic Strength - Week 9):

- AMRAP 8min: -

10 Pull-ups/16 Ring Rows, 15m OH Wall Ball Lunge, 20 Lunge Wall Balls,

8-12min

Find a max

1 Power Cleans + 2 Front Squats

Cool Down (5-10 min):

- Light movement

- Static stretching

- Breathing exercise

Pairs

 Warm-up (10 min):

- 3 min easy cardio (row, bike, jog)

- Partner mobility drills

- Dynamic movement prep

WOD 1 (Conditioning + Gymnastics - Week 9):

- AMRAP 12min:

8 Synchro Pull-ups, 12 Sync Lunges, 16 Sync Wall Balls

WOD 2 (Cardio - Week 9):

- EMOM 12:00

Min 1: Max Cal Row,

Min 2: Max Box Jump Overs

Min 3: Max Db Devil Press

(alt. partners)

Cool Down (5-10 min):

- Walk or light row

- Partner stretching

- Breathing and recovery