MONDAY

Warm up:

2 RNFT

5 double push up burpee

20” RSH

5 kip swing + 5 knee raises + 5 TTB

 

Skill

Rings week 8/8

 

Start with:

Find your max strict ring dip unbroken

or

Find your max kipping ring dip unbroken (If you have more than 12 strict)

 

Followed by

4 Rounds

10 Strict ring dip + Rest 20” + 20” RSH

or

10 kipping Ring dip + Rest 20” + 20” RSH (If you have more than 12 strict)

 

WOD:

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

Toes to bar

Burpee

KBS 32/24 kg

 

This is a long workout. Burpees and KB swings should be unbroken and TTB in 2 sets if needed for the rounds with bigger number of reps (8,9,10,9,8).

Aim to have an easy pace and avoid the temptation of sprinting in the beginning of the wod.

LOVED IT!!!

 

Gear 2 WOD

Eddie 15:32

23 MIN TC

 

TUESDAY

Warm up

2 RNFT

10 Goblet Squat

10/8 Cals

10 Vertical jump holding 2 LIGHT DBs

 

Strength / Skill:

Front Squat week 5/6

2 x 5 @ 80%

2 x 5 @ 82%

1 x 5 AHAP

 

WOD

IN 15 MIN

IN PAIRS

Part A

30 CJ AFAP 60/42.5

(Partners do part A individually. They get one score each for part A)

 

Part B

With the remaining time:

YGIG ROUNDS

8 box jump over

10 Cals

(Once BOTH partners have completed part A they move to Part B. They complete the AMRAP with the remaining time of the 15 Min. They can start part B only when both have completed part A).

 

Gear 2 WOD

 

For the first 30 reps do not go all out as the workout will carry on for 15 Min.

Once both have done the 30 CJ aim to push a bit the rounds as you’ll always rest close to 1:1.

 

WEDNESDAY

Warm up

2 RNFT

2 wall walk

10/10/10/10 hollow and superman

40 DU or 80 Singles

 

Skill / Strength

HS week 5/8

5 Rounds

1 kick up + 30” hold + 10 plate walks

or

1 wall walk + 30” hold + 10 shoulder taps

 

WOD

7 RFT

50 DU

20 Wall Ball 9/7 kg

15 pull ups

 

Gear 2 WOD

Eddie 15:30

23 Min TC

 

Use a number for the DU that you can do unbroken so you don’t get stuck during the workout.

For the wall ball and pull ups aim to break in 2 sets, if needed adapt the numbers to make sure you can always do them in 2 sets.

EASY!!!!

 

THURSDAY

Skill:

SNATCH

5 x 1 power snatch + 1 Snatch from mid shin (Light)

5 x 1 Hang power snatch + 1 Hang snatch (around 60% of 1RM)

5 x 1 snatch with 5” slow pull to mid thigh (80% Max)

 

WOD:

8 RNFT

5 Hang Snatch 50/35

6 OH Lunge

12 Push ups

 

Gear 2 WOD

Eddie 8:59

15 Min TC

 

Aim to do the snatches + OHL in one go, or 4 snatches + rest + 1 snatch and the OHL.

For the push ups break in 2 sets if needed from the start.

Quick one 😉

 

FRIDAY

Skill :

Bar MU week 3/4

Drills:

Banded Bar MU

or

Jumping Bar MU

 

WOD

5 RFT

12 DB deadlifts

9 DB hang cleans

6 DB Front Squats

12 Ring Dip

 

Gear 2 WOD

Time: 14 min Cap

Eddie 8:08

 

Aim to break the DBs in 2 or 3 sets from the beginning as the workout will challenge your grip a lot.

For the ring dips aim to break in 2 sets from the beginning as well.

Who loves DT???

 

SUNDAY FUNDAY

A

5 Rounds

10 DB bicep curl

10 DB skull crushers

10 seated on floor DB strict press

 

WOD:

In pairs

14 MIN AMRAP

15 Slam Ball 9/7 kg SYNC

10 KBS 24/16 kg SYNC

10 burpee box jump over YGIG REPS

PJ

PJ