MONDAY

Warm up

2 RNFT

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

10 side to side plyo jump over a PVC pipe (in pairs)

4 push press + 4 push Jerk (empty bar)

 

Skill / Strength

Find your 3 RM push Jerk

 

WOD:

For Time:

100 DU

2 Rounds

25 wall ball 9/7

25 pull up

100 DU

4 Rounds

12 wall ball

12 pull up

100 DU

 

Eddie 11.04

18 Min TC

Gear 2 WOD

 

Break the 25 reps in 2 or 3 sets, and avoid burning out in the beginning of the WOD. Once you get to the rounds of 12 ideally do them unbroken, but if needed break in no more than 2 sets

For the DU swap to singles if you know you will get stuck. If you stay with DU aim to do the in 2 or 3 sets.

 

TUESDAY

Warm up

2 RNFT

45” Samson stretch L

45” Samson stretch R

8 goblet squat with 2” pause at top, middle, bottom

8 Cal

 

Strength / Skill:

Back Squat week 1/6

6 x 5 (first 2 sets under 75%, last 4 sets at 75%)

 

WOD:

IN PAIRS

14 Min AMRAP

BUY IN 2000 SKI/ROW (BIKE 175 Cal) split as you want

with the remaining time:

(All sync)

7 DB single arm push press L 22,5/15 kg

7 DB single arm push press R 22,5/15 kg

12 Alt DB Snatch 22,5/15 kg

10 DB goblet squat 22,5/15 kg

 

Manage the buy in however you want, swapping every X meters or cals or swapping every X seconds. Once that is done, have an easy pace on the AMRAP and remember that is all synchro. This will be fun.

 

WEDNESDAY

Skill:

Ring MU week 1/4

Drills:

            ⁃           Jumping Ring MU from box

            ⁃           Assisted Ring MU

 

WOD:

12 MIN AMRAP

8 HSPU

8 TTB

EMOM: 2 DL @ 120/85 kg

 

Gear 2 WOD

Eddie 12 + 11

 

Aim to always rest 10 to 15” before the 60” mark. For the gymnastics make sure you master the movements and you can always do the 8 reps in one go. Change the movements if needed.

Spicy one

 

THURSDAY

Skill

Clean and Jerk

5 x 1 Clean Lift off + 1 power clean + 1 Heave + 1 push Jerk (PL)

5 x 1 power clean + 1 hang squat clean + 2 Split Jerk (60% or Less)

4 x 1 clean with 2” pause at knees + 1 split Jerk (80% or Less)

 

WOD:

For time:

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

Clean 50/35 kg

Thruster

Burpee

 

Gear 2 WOD

Coaches : were fat and unfit after Madeira

16 Min TC

 

FRIDAY

Warm up:

2 RNFT

1 wall walk + 10 head taps

2 lengths walking Lunge

5 Russian push ups (or normal push ups)

 

Skill:

HSPU week 8/8

 

Start with:

find your max HSPU unbroken

 

followed by

4 rounds

5 HSPU with a deficit if possible

 

WOD

In 2 Min:

            ⁃           10 FR Lunge 42,5/30

            ⁃           20 box jump

            ⁃           max snatch 42,5/30 in remaining time

2 Min Rest

 

Your score is the total of Max snatches done in the 5 rounds

 

SUNDAY FUNDAY

SKILL

A

4 rounds

10 Single Arm Row with heavy KB or DB each arm

10 deficit push ups (use 25 kg plates under hands)

 

B

4 rounds

12 banded tricep extension

12 alt DB bicep curl

 

WOD

In pairs

12 Min AMRAP

ALL SYNC

12 Air Squat

10 burpee

8 push press 42,5/30

PJ

PJ