MONDAY

Skill

Clean and Jerk

5 x 1 power clean + 1 FS + 1 push jerk (light)

5 x 1 power clean + 1 Squat clean + 1 split Jerk (PL under 70%)

5 x 1 clean with 2” pause at knee + 1 Heave + 1 Jerk (80%)

 

WOD:

CFH

7 RFT

5 power clean 50/35 kg

5 Front Squat

5 Push press

10 pull up

 

14 Min Time Cap

Gear 2 WOD

Eddie 7:45

 

Break the barbell complex if needed but not more than once. Play your strengths and be clever how you break it. Pull ups must be in 1 or 2 sets and not more than that

 

CFSB

FRAN

21/15/9

Thrusters 42,5/30 kg

Pull up

 

10 min TC

Compare with last year if you have done it. If not, let’s set a score for you to test in 2021.

 

TUESDAY

Warm up:

2 Rounds

2 lengths spiderman walk

8 cals

4 double push-up burpee

 

Strength / Skill:

Rings week 3/8

5 rounds

– 10 Ring push up with 2” pause on top and 2” pause on bottom (12 if you can do 15 + unbroken )

 

WOD

10 rounds IN pairs

 

In 3 MIN:

⁃           37/30 Cals

⁃           Remaining time max burpees

⁃           Partners alternate every 3 MIN

⁃           Score is total of burpees combined in end of workout

⁃           30 Min total workout

 

Gear 2/3 WOD ( pace the cals, and push the burpees )

 

Make sure you never go all out on the calories and remember that your score is the burpees. Remember that you’ll have 3 Min to recover after each round.

Have fun

 

WEDNESDAY

Warm up:

2 RNFT

8 Deadlift + 5 push press (empty bar)

1 wall walk + 10 head taps

5 kip swing + 5 knee raises + 5 TTB (or another 5 knee raises)

 

Skill:

Push Press week 4/4

15 min to find your 1 RM push press

 

WOD:

FOR TIME:

3 rounds

4 deadlift 140/95

6 HSPU

8 TTB

 

3 rounds

6 deadlift 120/85

8 HSPU

10 TTB

 

3 Rounds

8 deadlift 100/70

10 HSPU

12 TTB

 

Gear 2 WOD

Eddie: 11:33

18 Min TC

 

You have 6 min per block of 3 rounds to complete this workout. Use loads for the deadlift that you can do in one go to make sure you are safe and do not get stuck on that movement. For the gymnastics aim to break from second block of 3 rounds if needed. The workout is very “grippy” as the DL and TTB combo gets taxing on the forearms.

 

THURSDAY

Warm up

4 rounds

1 min DU practice

1 min rest

 

Strength:

5 rounds

10 strict pull up

⁃           3” pause on top

⁃           3” on way down

 

 

NO STRICT PULL UP?

5 rounds

⁃           Negative pull ups

OR

5 rounds

– 12 to 15 pulls under a bar with feet on floor

 

WOD

FOR TIME:

200 DU BUY IN (or 300 singles)

20/18/16/14/12/10/8/6/4/2 Wall ball 9/7 kg

10/9/8/7/6/5/4/3/2/1 DB down up 2 x 22,5 / 15 kg

 

Gear 2 WOD

Eddie: 12:30

20 MIN TC

 

Have no more than 5 min to complete the buy in. After that aim to do the big numbers of wall balls in 2 sets. For the DB down up use a slow pace but keep them unbroken. Challenge yourself to push the WOD and speed up once you reach the round of 10 Wall ball.

 

FRIDAY

Warm up

2 RNFT

4 power snatch + 4 OHS + 4 hang power snatch + 4 OHS

20” Ring support hold

45” Banded shoulder stretches each side

 

Skill / Strength

OHS week 4/4

Find your 3 RM OHS

 

WOD:

12 Min AMRAP

16 alt KB goblet lunge 24/16 kg

8 snatch 42,5/30 kg

8 Ring dip

 

Gear 2 WOD

 

Aim to do the lunges and the ring dips in one go. For the snatches 1 or 2 sets but make sure you use a load that you can cycle easily.

 

SUNDAY FUNDAY

A

5 rounds

5 Front squat (75%)

10 DB bicep curls

10 DB skull crushers

 

WOD:

In pairs

14 MIN AMRAP

ALL SYNC

6 pull ups

6 Sit ups

8 alt DB snatch 22,5/15 kg

8 DB OHS (1 DB only)

PJ

PJ