MONDAY

Warm up

2 RNFT

10 Cal

20 metre walking lunge

10 empty bar OHS

 

Skill

OHS 3/4 (to find a 3 RM on week 4)

5 rounds

5 OHS all with 3” pause at bottom (light)

SS

10 metre walking Lunge holding 2 DBs or KBs

 

WOD:

For Time:

2,4,6,8,10,12,14,16

Deadlift 100/70

Pull up

Push up

 

Gear 2 WOD

Eddie: 9:30

15 Min TC

 

Aim to do the rounds unbroken until the sets of 10 or 12. After that break if needed but not in more than 2 sets. Deadlift should not feet very heavy so make sure you move it with good technique and good pace.

 

TUESDAY

Strength / Skill:

Snatch

5 x 1 power snatch + 1 hang power snatch + 1 OHS (light)

5 x 1 power snatch + 1 Snatch (both with 3” pause at knee)

5 x 1 snatch + 1 snatch from mid shin (both with 5” pull to mid thigh)

 

WOD CFH:

22 MIN AMRAP

IN PAIRS, YGIG rounds

4 Hang power snatch 50/35 kg

6 OHS  snatch + OHS must be unbroken)

8/10 CAL

 

Gear 2 WOD

 

This is a Long WOD. Hang on to the barbell so go for a load that you know you master. Push the Row cals as you will rest the while your partner does their round. Have fun.

 

WOD CSB:

Isabel

30 snatch 60/42,5 AFAP

(compare with last year)

 

If you have done this before aim to beat your last years’ score. If not set a score and we will retest this next year.

 

WEDNESDAY

Warm up:

2 RNFT

50 Doubles or 100 Singles

2 lengths spiderman walk

2 TGU each side (light)

 

Skill:

Rings 2/8

5 rounds

10 Ring Push ups all with 5” pause at top

SS

15 V ups

 

WOD:

15 MIN EMOM for max reps

Min 1 – Max rope climbs

Min 2 – Max Bear complex Reps @ 60/42,5

Min 3 – Max burpee box jump over (Every 2 = 1 Rep)

 

Gear 2 WOD

 

Bear complex rep = 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press behind the neck.

Always stop 10 to 15” before the min mark in order to rest a bit before the next min.  Do not go all out in the burpee box jump over and have a strategy for this.

 

THURSDAY

Warm up

2 RNFT

2 wall walk

10 Cal

45” hang on pull up bar

 

Strength:

Strict Pull up

5 rounds

10 strict pull up all with 2” pause on top

 

No pull ups

5 rounds

⁃           max vertical pulls under a bar

⁃           OR

⁃           5 negative pull ups

 

WOD

20 MIN AMRAP

10,9,8,7,6,5,4,3,2,1

HSPU

BURPEE

Then

30 Cleans 90/60 kg

Then

1,2,3,4,5,6,7,8,9,10

HSPU

BURPEE

 

Gear 1 WOD

 

Take it easy and take your time as the WOD is long. Cleans are heavy and should be done in singles.  In the end the goal is to see how far can you go back up the HSPU and Burpee ladder. Loved this workout.

 

FRIDAY

Warm up

2 RNFT

5 WB front squats + 5 wall ball thrusters + 5 wall ball shots

5 DB strict press 2” pause on top

5 kip swing + 5 knee raises or TTB

 

Skill / Strength

Push press week 3/4

5 Rounds

5 x (1 heave + 1 Push press. PL)

SS

20/20/10/10 hollow and superman

 

WOD CFH:

FOR TIME:

6 Rounds

10 TTB

10 Wall Ball 9/7kg

CASH OUT: 100 KB swing 24/16 kg

 

Gear 2 WOD

13 MIN TC

Eddie: 7:38

 

Wall Balls and TTB unbroken . For the KB swings aim to break in 4 sets bot not more than that. Easy on the 6 rounds and save some energy for the KBS

 

WOD CFSB:

Elizabeth

21/15/9

Power cleans 60/42,5

Ring dips

(compare with last year)

 

SUNDAY FUNDAY

A

5 rounds

5 Back squat with 5” pause at bottom

10 RDL with 2 KBS

10 barbell AB roll out

 

WOD:

In pairs

16 MIN AMRAP

150 DU (split as you want)

30 thrusters 42,5/30 (split as you want)

15 sync burpees

PJ

PJ