MONDAY

Warm up

2 RNFT

5 kip Swing + 3 TTB + 2 pull up (or 5 kip swing + 3 knee raises + 10” active hang)

10 DB deadlift

5 DB push jerk (all 5 reps with 2” pause in catch position)

 

Skill / Strength

Kipping pull up 4/4

start with:

Find your max kipping or butterfly pull up unbroken

 

followed by:

4 rounds

10 kipping pull up. Last rep with 10” hold on top of pull up bar.

 

If you do not have kipping pull ups

5 rounds

12 to 15 pulls under a bar with feet on floor

or

5 Rounds

5 negative pull up

 

WOD:

12 Min AMRAP

10 Deadlifts 70/47,5

7 TTB

4 STOH

Gear 2 WOD

 

Use a load that allows you to do the deadlifts and the STOH always in one go. Take your time before you pick up the bar for the STOH to make sure you are not going to fail a Jerk once you are tired.

For the TTB aim to do the 7 reps always in one go as well. Once you are fatigued aim to break in 4+3 but not more than that.

 

TUESDAY

Warm up

1 wall walk +15” hold

12 shoulder taps in plank position

5 med ball squat cleans + 5 wall ball

 

Strength / Skill:

Handstand week 7/8

5 rounds

1 kick up + 8 head taps + 6 shoulder taps + 4 thigh taps

 

WOD:

WOD

For Time:

2,4,6,8,10,12,14,16,18,20,22,24 Wall Ball 9/7 kg

12,11,10,9,8,7,6,5,4,3,2,1 power clean 60/42,5 kg

20 Min TC

 

Gear 2 WOD

Eddie 14:50

 

Start with an easy pace and aim to do the wall balls always in one go or break in 2 sets starting from round 16. For the power cleans you should use a load that you can cycle however you can do the sets in singles to make sure you keep your heart rate down.

This is a Fun wod

 

WEDNESDAY

Warm up

2 RNFT

2 Thruster

2 Front squat

2 push press

2 push jerk

8 Cal

 

Skill:

Push Jerk 3/4

3 x 4 push Jerk (nor RM)

3 x 2 push jerk

(progress the load from the sets of 4 to the sets of 2.  Aim for 85% of your max effort and do not attempt to find your 4 or 2 RM)

 

WOD:

In pairs YGIG rounds

12 Min AMRAP

10 thruster 42,5/30

12/10 Cal

 

Gear 2 Workout

 

One round on and one round off. This set up will not give you a lot of time to rest so be careful and do not sprint those first rounds to much.

 

THURSDAY

Warm up

2 RNFT

8 good mornings (empty bar)

8 Back squat (empty bar)

30 DU or 60 singles

 

Skill

Deadlift 4/4

Find your 1 RM deadlift

 

WOD:

8 Min AMRAP

1 DB snatch 22,5/15

1 HSPU

25 DU

2

2

25 DU

3

3

25 DU

4

4

25 DU

(Add 1 rep per round on the HSPU and DB snatch and keep the 25 DU for the whole workout)

 

FRIDAY

Skill:

5 x 1 power snatch + 1 Squat snatch (75%)

4 x 1 Snatch (80%)

 

WOD

(with a running clock)

A

3 RFT

15 pull up

15 power snatch 42,5/30

(7 min TC)

when the clock hits 9 MIN:

B

15 RFT

3 Burpee Pull up

3 OHS 42,5/30

 

22 MIN TC

 

Gear 2 WOD

Nadia:

A 4:30

B 16:00

 

SUNDAY FUNDAY

SKILL:

4 rounds

10 barbell good morning (PL)

10 alt lunges holding DB as you want  always same load. Around 75% ME)

75” Plank (does not have to be unbroken)

 

WOD:

In pairs

16 Min AMRAP

YGIG Rounds

5 Pull up

5 thruster 42,5/30

5 TTB

5 Thruster 42,5/30

PJ

PJ