MONDAY

Skill

Clean and Jerk

5 x 1 high hang clean + 1 push jerk + 1 Clean + 1 split jerk (light)

5 x 1 clean + 1 hang clean + 1 push jerk + 1 split jerk (PL)

4 x 1 Clean + 2 Jerk (80% or less)

 

WOD:

IN PAIRS

24 MIN AMRAP

5 CJ 50/35

10 Cal

* alternate every 3 min and carry on exactly from where your partner left the AMRAP.

 

Avoid going to hard on your first rounds. 3 min is quite some time to rest but if you push the calories you will get back to the AMRAP fatigued.

Should be fun

 

TUESDAY

Warm up

2 RNFT

2 Front squat with 2” pause on bottom

2 thrusters

2 back squat with 2” pause on bottom

2 lengths spiderman walk

 

Strength / Skill:

Back squat week 6/6

Find your 1 RM back squat

 

WOD:

20 Min AMRAP

20 burpee

15 pull up

10 DB thrusters 22,5/15 kg

 

Gear 2 WOD

 

Change the numbers of this AMRAP if needed. Do not get stuck in the pull up or the burpees so you could go with 15,10,10 or something similar that suits you. Pull ups should be done in 2 rounds max and burpees in one go but at a slow pace.

Fun one

 

FRIDAY

Warm up

Rope climb J hoop technique

 

Skill / Strength

Rope climbs week 2/4

Accumulate 15 to 20 rope climbs with J hook

in 15 Min

 

WOD:

10 RFT

15 wall ball 9/7 kg

40 DU

 

Gear 2 WOD

Eddie: 11:30

18 MIN TC

 

Aim to do the wall ball in 1 or 2 sets and same for the DU. Break from the start if you know it’s needed and remember that it comes up to 150 wall balls and 400 DU.

 

SUNDAY FUNDAY

SKILL

A

5 rounds

10 floor press

10 bent over row with fat grips

10 DB strict press

 

WOD:

In pairs

16 Min AMRAP YGIG ROUNDS

8 Snatch 30/25

8 box jump over

8 weighted sit ups (15/10 kg DB on chest)

PJ

PJ