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

PJ

PJ