MONDAY

Warm up:

5 min practice DU

1 min on + 1 min off

 

followed by

2 hollow Drill

2 lengths inch worm

 

Skill:

5 x 20” active hang + 10 TTB + 20” Active hang

 

WOD:

10 RFT

30 DU

5 HSPU

10 RKBS 32/24 kg

 

Gear 2 WOD

Eddie: 9:39

15 Min Cap

 

If you do not struggle with any of the movements this is a good WOD for you to push, and keep the rest at a minimum in between movements and rounds. If you need to, catch your breath before you pick up the rope for the DU to make sure you don’t miss them. Aim to do DU unbroken please. For the HSPU although is just 5 please make sure you master the movement if you are going to do them in the workout. If not swap for DB push press.

Have Fun

 

TUESDAY

Warm up

2 RNFT

10 gorilla squats

5 air squats with 5” pause at bottom

10 shin box transitions

 

Strength / Skill:

Back squat

5×5 all with 3” pause at bottom

(today stay light and focus on the pause please)

 

WOD:

20 MIN **

1/2/3/4/5/6/7/8/9/10/11/12/13/14/15

Thrusters 42,5/30

Burpees

 

** If you complete the round of 15 your score is TIME

** If you Can’t complete your score will be rounds + Reps

 

Gear 2 WOD

Nadia : 15.41

20 MIN Cap

 

This is EASY until round 6 or 8… and after that … It’s a different story!

Start easy, keep a slow pace, and when you hit the big sets aim to do the thrusters unbroken or in 2 sets. Quick transitions and slow on the burpees…

LOVED this WOD…

 

WEDNESDAY

Skill/strength

Ring MU practice

 

Drills:

Jumping Ring MU

Assisted Ring MU

 

WOD:

15 Min AMRAP

7 CTB pull up

7 Power clean 70/47,5

 

EMOM 10 wall ball 9/7 kg

 

Daine 8+3

Gear 1 WOD

 

This is a lot more challenging than it looks. Feel free to change the scoring rounds to 5 reps and the EMOM for 8 reps if needed. Go lighter if you need in order to always CYCLE the power cleans. The workout has a slow pace.  Aim to rest 20” each round before the clock hits the 60” mark… YES 20” rest…

This was tough… But not for Daine…

 

THURSDAY

SKILL

Snatch

5 x 1 power snatch + 1 snatch. Both with 5” pull to mid thigh (light)

4 x 1 snatch + 1 hang snatch both with 2” pause at knee

4 x 2 snatch 80% both with 2” pause at catch

 

WOD:

10 Min AMRAP

5 snatch 42,5

10 slam ball 9/7 kg

BUY IN 70/50 Cal

 

After the calories start the WOD with a easy pace. Quick breaks in between movements and keep the snatches unbroken. Avoid starting to fast… This can become spicy!

 

FRIDAY

Warm up:

1 push up + 1 wall walk + 10” hold

2 lengths crab walk

20” active hang + 10 kip swing

 

Skill:

HS push up week 4/8

 

5 x 10 HSPU facing the wall (strict)

 

WOD:

6 RFT

6 x (1 DB squat clean + 1 DB front squat)

10 TTB

10 Ring dip

 

Daine : 9.34

TC: 16 Min

Gear 2 WOD

 

Keep the DB complex unbroken and rest enough before you pick up the DBs. For the gymnastics break in 2 sets max for the ring dips and the TTB. Nice and easy but keep moving.

 

SUNDAY FUNDAY

SKILL:

A

3 rounds

4/5 legless rope climbs (ladies can use legs)

60” plank

 

B

3 rounds

12 barbell reverse curls

15 banded triceps extension

 

WOD:

In pairs

16 Min AMRAP

YGIG rounds

6 power cleans 50/35

4 STOH

2 burpee over bar

PJ

PJ