MONDAY
Warm up:
2 RNFT
3 strict press
3 heave
3 push press
3 push jerk
30 DU or 60 singles
Skill/strength
Push Jerk 1/4 (to find 3 RM week 4/4)
5 Rounds
5 push Jerk Progressing the load across the sets
(2 warm up sets and start counting your working sets)
WOD:
FOR TIME:
Buy in :150 DU
2,4,6,8,10,12,14,16,18,20
Wall ball 9/7 kg
Pull up
Cash out: 150 DU
Gear 2 WOD
Daine: 12.32
TC: 20 min
Break the first 150 DU in 2 or 3 sets even if you can do them unbroken. If you struggle with DU do not go over 3 min to do the 150 DU so use a smaller number or adapt to singles if needed.
For the Wall ball and Pull ups take an easy pace and start breaking the pull ups in 2 sets from 10 or 12 if needed.
For the final 150 DU make sure you do not rest too much. Aim to 3 or 4 sets.
Good luck
TUESDAY
Warm up
2 RNFT
10 double KB deadlifts
4 KB swing snatch L
4 KB swing snatch R
4 KB OH lunge L
4 KB OH lunge R
1 kick up + 30” hold in HS
Strength / Skill:
Deadlift 2/4
3 x 5 (around 80%)
1 x 3 (85%)
1 x 3 AHAP
WOD:
5 RFT
8 KB swing snatch L 24 / 16 kg
8 KB OH alt Lunge L 24 / 16 kg
8 KB swing snatch R 24 / 16 kg
8 KB OH alt Lunge R 24 / 16 kg
16 HSPU
16 Min TC
Gear 2 WOD
Eddie: 9.39
Ideally break the KB work after you have one full side completed ( snatch + the lunges ), if needed rest after the snatch before you get into the lunges. For the HSPU break in 2 or 3 sets if needed but not more than that.
WEDNESDAY
Warm up
2 RNFT
10 kip swing + 15” hold on the pull up bar
2 lengths broad jump
10 cals
Skill:
Kipping pull up week 2/4
5 rounds
10 kipping pull up (all with 2” pause on top of pull up bar)
** If you can do more than 15 kipping pull ups unbroken, practice butterfly
WOD:
5 Rounds
IN 2 MIN
Max STOH 60/42,5 kg
Buy in:
12 box jump
12/10 Cal
2 MIN rest
Gear 3 WOD
Get the box jump and cals done as quickly as you can. After that remember that the STOH is your score. Do not try and go unbroken for the remaining time, however be smart in the way you manage your rest.
THURSDAY
Warm up
2 RNFT
2 push up + 2 wall walk
5 kip swing + 5 knee raises + 5 TTB (or another 4 knee raises)
2 lengths 2 DB (light) OH walk
SKILL
HS week 5/8
5 rounds
1 kick up + 15” hold + 10 shoulder taps + 15” hold
WOD:
16 Min AMRAP
IN pairs YGIG rounds
3 devils press 22,5/15 kg
6 TTB
9 slam ball 10/7 kg
FRIDAY
Warm up
2 RNFT
6 power cleans
6 thrusters
6 back step lunge (Bar in back rack)
6 double push up burpee
Skill:
Lunge week 4/4
2 rounds
10 back step lunge (bar in Back rack)
2 rounds
8 back step lunge
2 rounds
6 back rack lunge
Progress the load across the sets
WOD
5 Min
max power cleans 70/47,5 kg
buy in 50 burpees
2 MIN REST
5 Min
max thrusters 70/47,5 kg
buy in 50 burpees
Gear 2 WOD
Daine: 30 cleans and 16 thrusters
Pace the burpees however you will have a 3:30” to complete them. For the cleans fast single reps will be fine.
Do not go all out on the first 5 min as you will have another block of 5 min after… but with thrusters so that is easier.
SWEATURDAY
Castro Method
SUNDAY FUNDAY
SKILL
A
4 Rounds
10 bent over row
10 deficit push ups with 3” pause at bottom
45” side plank L
45” side plank R
WOD:
In pairs
16 Min AMRAP YGIG rounds
10 wall ball 9/7 kg
6 power cleans 50/35
4 burpee over bar
