MONDAY

Skill / Strength

Ring MU week 2/4

 

Drills:

  • Banded Ring MU
  • Assisted ring MU

 

WOD:

For Time:

50 Cal

5 Man Makers 15/10 kg

50 box jump

5 Man Makers 15/10 kg

50 HSPU

5 Man Makers 15/10 kg

50 sit ups

5 Man Makers 15/10 kg

50 Goblet Lunge 15/10 kg

5 Man Makers 15/10 kg

 

Eddie 16:10

Gear 2 WOD

22 Min TC

 

Have a plan for the HSPU as it can be the most challenging part of the WOD. Reduce the number if needed or swap for DB push press. Be careful as well with the first 50 Calories as you want to get out of the ERG and keep moving straight away.

Best way to start the week

 

TUESDAY

Warm up

2 RNFT

5 kip swing + 5 knee raises + 5 TTB

5 KB swing + 5 goblet squat with 3” pause at bottom

45” pigeon stretch each side

 

Strength / Skill:

Back Squat week 2/6

5×5 all with 3” pause at the bottom

– Do not worry with % for today. Progress to a challenging load and do all 5 rounds at the same load.

 

WOD:

6 RFT

15 TTB

15 Russian KB swing 32/24 kg

15 Wall Ball 9/7 kg

 

Gear 2 WOD

18 Min Time cap

 

Aim to break the TTB and the KB swing in 2 sets if needed. The WOD becomes really “grippy” because of that combination so make sure you give your grip a break. The wall balls should be unbroken.

 

WEDNESDAY

Skill:

Snatch

 

5 x 1 power snatch + 1 Hang power snatch + 1 OHS (light load)

4 x 1 Hang Snatch + 1 Snatch from mid shin (plates off the floor) PL

3 x 1 Hang Snatch 80% or less

 

WOD:

12 Min AMRAP

BUY IN 100 Slam ball 10/7 kg

14 alt DB snatch 22,5/15

12 DB OHS

10 HR push up

 

Gear 2 WOD

Mark: 4+14

 

Start with the 100 slam balls unbroken with a slow pace or break in 2 or max 3 sets. Once you are done rest a bit in between movements and aim to keep them all unbroken. If you rest between the DB Snatch and the DB OHS remember to do 13 reps only and count your 14th rep when you set up for the OHS.

 

THURSDAY

Warm up

2 RNFT

10/10/10/10 hollow and superman

10 kip swing on pull up bar + 10” active hang

2 power clean + 2 hang power clean + 2 push press + 2 push Jerk

 

Skill

TTB week 1

5 rounds

10 Kip Rolls on the floor (with DB and foam roller)

SS

40” Active hang on pull up bar

 

WOD:

FOR TIME:

30 Burpee

30 CJ 42,5/30

20 Burpee

20 CJ 60/42,5

10 Burpee

10 CJ 80/55

 

Gear 2 WOD

16 Min Time cap

Eddie: 10:52

 

Slow pace on the burpees and slow pace on the clean and Jerk. For the set of 30 CJ aim to cycle the barbell in sets of 5 reps or a bit more if you want. When you get to the sets of 20 Reps and the set of 10 Reps aim for fast singles.

Have fun

 

FRIDAY

Warm up:

2 RNFT

2 diamond push ups + 2 push ups + 2 Russian push ups

6 Power thruster (pause 2” on the way up in the power position)

45” banded shoulder opener each side

 

Skill:

Floor Press week 1/4

5 x 10 Floor press (Should not be AHAP. Aim for 85% of your ME for the 10 reps)

 

WOD

For Time:

2,4,6,8,10,8,6,4,2

Thruster 60/42,5

CTB pull up

 

Coach: Eddie 7:14

TC: 12 Min

Aim to do the movements unbroken or 2 sets for the rounds of 8,10,8. Take your time in between movements as the WOD is small but heavy. Heavy Fran feeling???

 

SUNDAY FUNDAY

SKILL

A

5 rounds

10 back rack lunge

SS

10 single leg deadlift holding 1 KB Left

10 single leg deadlift holding 1 KB Right

 

WOD:

In pairs

16 Min AMRAP YGIG Rounds

10/8 Cal

5 power snatch 42,5/30

5 Pull up

PJ

PJ