MONDAY

Warm up:

2 RNFT

5 power snatch + 5 back squat

10 kip swing + 1 pull up with 10” hold on top

5 double push up burpee

 

Skill / Strength

Back Squat week 5/6

2 x 3 @ 80%

2 x 3 @ 85%

1 x 3 AHAP

 

WOD:

20 Min AMRAP

5 power snatch 42,5/30

5 double push up burpee touching the pull up bar

5 CTB pull up

 

Eddie: 17

Gear 2 WOD

 

Aim to do the snatch TG and the pull ups unbroken. Have a slow pace for the burpees and take your time in between movements. Your body is always up and down on the snatch and the burpees so it becomes very taxing quite early.

 

TUESDAY

Strength / Skill:

Clean and Jerk

5 x 1 power clean + 1 clean (both with 2” pause at knee) + 1 push jerk + 1 split jerk ( light)

5 x 1 clean (2” pause at knee) + 1 Heave + 1 Jerk (70% or less)

4 x 1 Clean + 2 Jerks (both jerks with 2” pause at catch)

 

WOD:

A

3 MIN AMRAP

Max CJ 60/42,5

 

3 MIN REST

 

B

???

4 Min TC

 

Remember that this is a 2 part wod and you do not know the second part. Manage your CJ and do not go all out. 3 min rest will go really quickly.

This will be fun

 

WEDNESDAY

Warm up

2 RNFT

5 kip swing + 5 knee raises + 5 TTB

30 DU or 60 singles

10/10/10/10 hollow and superman

 

Skill:

TTB week 4/4

5 rounds

10 TTB or Kipping knee raises

 

WOD:

20 Min AMRAP

IN PAIRS YGIG Rounds

30 DU

10 HSPU

10/ 8 CAL

 

PJ and Eddie: 17+ 15

Gear 2 WOD

Use a number of DU and HSPU that you can always do in one go. Aim to keep the rounds as close as possible to the 60” mark. Do not push the cals too much in the beginning so you don’t burn out early, however you should aim to push your last 2 or 3 rounds.

 

THURSDAY

Warm up

2 RNFT

2 length spiderman walk

2 DB down up + 2 DB FS + 2 DB push press + 2 DB thruster

30” hand plank

 

Skill

Floor press week 4/4

2 x 10

2 x 5

2 x 3 AHAP

 

WOD:

15 Min AMRAP

15 Slam ball 9/7 kg

7 DB down up 22,5/15 kg

3 DB thrusters

 

Gear 2 WOD

 

Aim to do all the movements in one go, but take some time to rest in between them. 15 minutes of down up and thrusters will feel like a really long time.

Good luck

 

FRIDAY

Warm up:

Rope climb J hook Technique

 

Skill:

Rope climb week 1/4

accumulate 15 rope climbs with J hook

 

WOD

15 RFT

7 TTB

7 Wall Ball 9/7 kg

1 Clean 100/70 kg

 

18 MIN TC

Gear 2/1 WOD

Eddie:12:26

Make sure all the TTB and wall ball are unbroken. Rest before the clean and make sure you use a load that you can lift under fatigue.

This was fun

 

SUNDAY FUNDAY

SKILL

A

5 rounds

10 weighted box step up L (DB or KB)

10 weighted box step up R

10 KB windmill L

10 KB windmill R

 

WOD:

In pairs

12 Min AMRAP ALL SYNC

6 burpees

6 Deadlift + 4 power clean + 2 thrusters 42,5/30 kg (must be unbroken)

6 sit ups

PJ

PJ