MONDAY

Warm up

2 RNFT

1 Kick up + 15” HS hold

16 shoulder taps in a plank position

10 barbell good morning

 

Skill/strength

A

Find your Max HSPU unbroken

 

B

5 rounds

10 HSPU (add deficit if possible)

SS

30” hollow hold

 

WOD:

For Time:

3 rounds

6 STOH 70/47.5

12 burpee over the bar

 

followed by:

24 box jump

followed by:

 

3 rounds

12 deadlifts 70/47.5

6 Burpee

 

Daine : 5:41 @ 80 kg

12 Min Time Cap

Gear 2/3 WOD

 

This should be heavy and fast. Small number of reps and the load on the barbell stays the same from STOH to Deadlifts. Pace the box jumps once you get there so you are not too gassed when you get to the last 3 rounds.

Great workout to start the week

 

TUESDAY

Strength / Skill:

Rope climbs

Week 1/4

5 x 3 rope climbs with J hook lock

 

WOD:

In pairs

16 min FOR MAX CAL

 

Partner A: max calories in 2 min

 

Partner B:

in 2 min

10 AKBS 24/16 kg

10 sit ups

10 air squats

rest remaining time

 

Swap every 2 min

 

Gear 2 WOD

Daine + Eddie : 342 cal SKI

 

Be careful on your first rounds on the calories so you do not burn out too early. Once you are on the rounds keep a nice pace and aim to have 60 to 40” rest. Great partner WOD.

 

WEDNESDAY

Warm up

2 RNFT

45” banded shoulder open each arm

10 single arm DB OHS (5 each arm)

10 deep side lunges with 2” pause on each side

Skill:

OHS week 1/4 (to find a 5 RM)

5 x 3 OHS

 

WOD:

12 min AMRAP

12 push press 50/35 kg

10 OHS

8 pull up

 

Gear 2 WOD

Daine 6 + 12 @ 60 kg

 

Use a load that will allow you to do the push press in 2 sets and the OHS in 1 set. For the pull up should always be unbroken. Take your time in between movements and even more before your OHS to make sure you do not fail the movement.

 

THURSDAY

Warm up

2 RNFT

2 lengths spiderman walk

5 push ups with 2” pause at top middle and bottom

5 kip swing + 5 knee raises + 5 TTB

 

SKILL

Floor press week 1/4

5 x 5 Progressing the load

 

WOD:

14 min AMRAP

30 DU

10 TTB

EVERY 2 MIN starting on min 0: 2 squat clean 80/55 kg

 

Gear 2 WOD

Take always 15 to 20” before your lifts to make sure you do not fail them. Nice and easy pace on the DU and TTB and make sure you do not rush them. For the TTB if you need break in 2 sets but not more than that

 

FRIDAY

Skill:

Snatch

5 x 1 power snatch + 1 Snatch Balance (light)

4 x 1 hang power snatch + 1 hang snatch (PL)

4 x 1 snatch + 1 hang snatch (80% max)

 

WOD:

For time:

20 Hang power snatch 70/47,5

30 Devils press 22,5/15

 

Nadia: 6:36

TC 14 min

Gear 2

 

Aim to break your snatches in sets of 3 reps. Snatch is heavy today so do not rush the lifts and take your time. Once the snatches are done you move to the 30 devils press and have a steady pace to get them done in one go, or aim to have a max of 2 breaks.

 

SUNDAY FUNDAY

SKILL:

A

3 rounds

10 KB windmill each arm

2 TGU each arm

 

B

3 rounds

12 alternating DB bicep curl

SS

10 Skull Crusher

 

WOD:

In pairs

16 Min AMRAP YGIG rounds

5 power clean 42,5/30

5 Front Squat

10 pull ups

PJ

PJ