MONDAY

Warm up

DU practice week 4

5 Min for DU practice

 

Skill/strength

Strict Press week 3/4

5 x 3 Strict press

(Progress the load making the last one AHAP)

 

WOD:

Part A

5 Rounds

8 DB hang clean and jerk 22,5/15

8 TTB

20 DU

 

When the clock hits 13 min

Part B

5 Rounds

5 DB hang clean and Jerk 22,5/15

5 TTB

40 DU

 

22 Min Time cap

Gear 2 WOD

 

Aim to do the movements unbroken and do not get stuck on the DU. Change the numbers if needed in Part A and Part B.

Great start of the week

 

TUESDAY

Warm up:

2 RNFT

10 Roll To Squat + 30” Isometric squat on the last one

45” Drunken pigeon stretch L

45” Drunken pigeon stretch R

 

Strength / Skill:

Front Squat week 4/6

5×5 Front squat at 80 to 85%

(should be heavier than you did 4 weeks ago)

 

WOD:

14 Min AMRAP

IN PAIRS

10 sync sit ups

12 Sync DB alt OH Lunge 22,4/15 (1 DB only)

15/12 Cal YGIG rounds (partner that rests must hold 2 DB while the other one is doing Cal. If the partner doing the hold drops the DBs, the one on the calories must stop)

 

Take your time and do not rush the first min. There is no rest during the 14 min so it’s better to start with a slow pace. Rest a bit before the calories and the holds so you are sure you can do them in one go without resting the DBs.

 

WEDNESDAY

Warm up

2 RNFT

10 kip swing

10 helicopters laying down on the floor

2 lengths bear crawl

 

Skill:

Strict pull up week 4/4

If you can do strict pull ups start with:

– Find your max strict pull up unbroken.

 

Followed by:

5 rounds

10 strict pull ups with 3” pause at the bottom

 

or

5 rounds

5 negative pull up (5” count on way down)

or

10 to 15 pulls under a bar, with feet on the floor

 

All 5 rounds superset with:

10 DB lateral raise bent over

 

WOD:

AFAP

21/15/9

Deadlift 100/70

burpee over the bar

 

Gear 3

8 Min TC

Eddie: 3:38

 

If you can aim to do all sets unbroken. If you need, break the 21 and 15 in 2 or 3 sets but no more than that. For the burpees over the bar, a steady pace. Little or no rest in between movements.

 

THURSDAY

Warm up

2 RNFT

30” active hang on pull up bar

10 thrusters empty barbell

10 jumping squats

 

SKILL

Toes to bar week 3/4

5 rounds

5 kip swing + 5 knee raises + 5 TTB

SS

10/10/10/10 hollow and superman

 

WOD:

FOR MAX THRUSTERS

In 3 min

20 box jump

max thrusters 50/35 in the remaining time

Rest 2 min

In 3 min

20 box jump

max thrusters 60/42,5 in the remaining time

Rest 2 min

In 3 min

20 box jump

max thrusters 70/47,5 in the remaining time

 

Your score is the total of thrusters of the 3 AMRAPs together

Gear 2/3 WOD

 

Do not rush the box jumps and aim to have zero or little rest from the box to the thrusters. You will have 60” TC for the 20 Box jumps

Once you get to the thrusters have a strategy and stay with it. Aim for a certain number of reps and stay with that. Keep your eyes on the clock and have a plan for how many seconds you rest.

 

FRIDAY

Warm up

 

Snatch drills and Technique

 

Skill:

Ring Push up week 4/4

5 rounds

10 alternate archer push ups with 5” pause on top each rep

 

WOD

For Time

1,2,3,4,5,6,7,8,9,10,11,12

Snatch 42,5/30

OHS

pull up

 

Gear 2 WOD

Eddie 14.14

TC : 22 min

 

Take it easy on the first rounds and do not sprint them to make sure you do no get over fatigued to early.   Start to break the Snatch and the pull ups in 2 sets when you get to the rounds of 6 or 7 and aim to do the OHS always unbroken.

This is a great WOD to round 10… 11 and 12 rounds become really spicy.

 

SUNDAY FUNDAY

SKILL:

5 Rounds

10 bench press / Floor Press

SS

10 Gorilla row with FAT GRIPS

 

WOD:

In pairs

16 Min AMRAP

YGIG rounds

4 burpee box jump over

6 double DB snatch 15/10 kg

8 DB thrusters

PJ

PJ