MONDAY

Warm up

2 RNFT

10” RSH

2 length spiderman walk

6 kip swing + 1 pull up + 10” hold on top of pull up bar

10” RSH

 

Skill

Rings week 6/8

5 rounds

20” L sit on rings

Rest 30”

10 strict Ring Dip

 

* If you can do more than 12 strict ring dip unbroken, practice 12 to 15 kipping ring dip.

 

WOD:

A

10 RFT

3 Bar MU

6 DB push press 22,5/15 kg

2,4,6,8,10,12,14,16,18,20, Burpee

 

B

10 RFT

6 Pull Up

6 DB push press 22,5/15 kg

2,4,6,8,10,12,14,16,18,20, Burpee

 

Gear 2 WOD

22 min TC

Eddie 14:38 A

 

Regardless of A or B take your time on the burpees and do not rush them. A slow and continuous pace is better than having to stop a long time before the BMU or the pull ups.

 

TUESDAY

Warm up

2 RNFT

3 Front squat + 3 strict press + 3 thruster (empty bar)

10 Lateral lunges with 2” pause on each side

30 DU or 60 singles

 

Strength / Skill:

Front squat week 3/6

4 x 5 @ 80% of 1 RM

1 x 5 AHAP

 

WOD

5 RFT

12 DB thrusters 22,5/15 kg

12 TTB

60 DU

 

Gear 2 WOD

18 Min TC

Eddie: 11:46

 

Start with a sustainable pace. The DB thrusters are more taxing than the barbell ones so if you would break 12 reps on the bar, be ready to break 12 with the DBs. Ideally the TTB unbroken or 2 sets as well and same for DU.

Hated it.

 

WEDNESDAY

Warm up:

2 RNFT

1 wall walk + 8 shoulder taps

10/10/10/10 hollow and superman

8 Cals

 

Skill:

HS week 3/8

10 Plate walks in HS. 2” pause whenever both hands are on plates and both hands are on floor

SS

3 x 10” hollow + 5 tuck in hollow

 

WOD:

5 Rounds

In 2 min

25 Wall Ball

15 box jump

Max cleans with remaining time 80/55 kg

2 min Rest

 

Gear 3 WOD

 

Use a load that allows you to do quick singles even after the wall ball and box jump. The goal is to get to the cleans and keep moving.

Wall ball must be in one go, so if needed reduce the number of reps.

 

THURSDAY

Skill / Strength

Snatch

5 x 1 power snatch + 1 snatch from mid shin (light)

5 x 1 hang snatch (PL)

4 x 1 snatch with 5” slow pull to mid thigh (80% max)

 

WOD

21/15/9

Squat snatch 50/35 kg

HSPU

 

Gear 2 WOD

Eddie 8:18

14 Min TC

 

Aim to do the snatch in quick singles. It has to be a load that you can master and you should not be resting more than 2 or 3 seconds in between snatches.

For the HSPU aim to break the sets of 21 and 15 if needed and do the 9 unbroken.

This hurt

 

FRIDAY

Skill:

Bar MU week 1/4

 

Drills:

⁃           Jumping Bar MU

⁃           Banded Bar MU (low band under bum)

 

WOD

CFH

IN PAIRS

16 Rounds for Max Calories (24 min total)

YGIG every 90”

In 90”:

4 Stone over shoulder 50/30 kg

Max Cal Remaining time

 

Gear 2 WOD

 

Partners alternate every 90” starting with 4 stone over shoulder, and max cal on remaining time. Will be fun… Maybe

 

CFSB

IN PAIRS

24 Min for Max row Cal

Every 3 min starting on min ZERO

10 sync KB taters 24/16 kg

10 sync slam ball clusters

10 sync sit up

Max Cal on row in remaining time

 

Partners alternate the row every 3 min.  The buy in of KB, slam ball and sit up is always synchro and one partner is resting while the other is on the rower.

Will be fun… Maybe

 

SUNDAY FUNDAY

A

5 Rounds

10 FR Lunges

10 DB push press (heavy)

8 x (1 DB frontal raise + 1 DB lateral raise. 16 reps total) (light)

 

WOD

In pairs

14 Min AMRAP

10 Sync Sit up

10 Sync pull ups

10 thrusters  42,5/30 kg YGIG rounds

PJ

PJ