11/07/25 Competition Training wk1

Individual

 Warm-up (10 min):

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

- Dynamic stretches

Movement prep for WODs

WOD 1 (Cardio - Week 1)(10min Cap):

- 4 Rounds: 200m Run + 10 Cal Bike

WOD 2 (Conditioning - Week 1):

- AMRAP 10: 10 Wall Balls, 10 Box Jumps, 10 Sit-ups

WOD 3 (Strength - Week 1):

- EMOM 10: 5 Deadlifts @ moderate weight

Cool Down (5-10 min):

- Light movement

- Static stretching

- Breathing exercises

Pairs

 Warm-up (10 min):

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

- Partner mobility drills

- Dynamic movement prep

WOD 1 (Cardio - Week 1):

- Partner Relay: 3 Rounds each: 200m Run + 10 Cal Bike

WOD 2 (Conditioning + Gymnastics - Week 1):

- AMRAP 10 (Alt. Rounds): 5 Pull-ups, 10 Push-ups, 15 Air Squats

WOD 3 (Strength - Week 1):

- EMOM 10: 3 Front Squats (shared bar) + 5 Synchro Sit-ups

Cool Down (5-10 min):

- Walk or light row

- Partner stretching

- Breathing and recovery