MONDAY

Warm up

2 RNFT

3 strict press + 3 heave + 3 push press

2 lengths bear crawl

15 banded pulls facing the rig

 

Strength

Push press week 1/4

5 rounds

5 push press

SS

20/20/10/10 hollow and superman

 

WOD:

12 Min AMRAP

15 Snatch 42,5/30

15 pull up

15 HR push up

 

Gear 2 WOD

Break all movements in 2 or 3 sets if needed but not more than that. You do not have to go unbroken however you should not be doing singles or doubles on any movement to keep the intensity of the workout.

 

TUESDAY

Warm up:

2 RNFT

2 lengths Broad Jump

10 Goblet squat

10 Cal

Strength / Skill:

15 Min

Find your 1 RM Front Squat

 

WOD:

In pairs

18 Min AMRAP

20 box jump over YGIG reps

20 Goblet squat 24/16 kg YGIG reps (must hold KB in front while partner does the squat )

15/12 Cal YGIG ROUNDS

Gear 2 WOD

 

Rest as needed in between movements and keep an easy pace on this workout. You will get some rest while your partner is on the calories however it won’t be long.

Have fun

 

WEDNESDAY

Skill:

Bar Muscle up week 2/4

 

Drills:

Banded bar MU

or

Assisted Bar MU

 

WOD:

CrossFit Hammersmith

5 RFT

25 slam ball 9/7 kg

12 burpee

10 wall Ball 12/9 kg

 

Gear 2 WOD

17 Min time cap

Aim for an easy pace along the workout keeping all movements unbroken. If possible, push the last round or the last 2 rounds. Who likes heavy wall balls?

 

CrossFit Shepherd’s Bush

16 Min for max wall Ball

Every 2 min:

100 m Run

10 burpee

Max wall ball 9/6 kg with remaining time

 

Gear 2 WOD

Do not sprint the 100 meters. Keep an easy pace and make sure you go through the burpees with a slow pace as well. Remember that your score is the wall balls.

 

THURSDAY

Warm up

2 RNFT

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

10 side to side push ups (crossing arms)

Accumulate 50 DU or 100 single skips

 

SKILL

Ring Dip week 2/4

5 Rounds

10 strict ring dip + 15” rest + 30” RSH

 

If you can do 10 strict ring dip unbroken practice kipping

 

WOD:

6 RFT

9 TTB

6 Deadlifts 80/55 kg

3 Cleans 80/55 kg

 

Daine: 6.54 @ 100 kg

Gear 2 WOD

13 min TC

 

Aim to have a fast pace for this workout so make sure you are not using a load that gets you stuck. All movements should be unbroken however you can take your time in between movements if needed.

 

FRIDAY

Warm up

2RNFT

1 wall walk + 6 shoulder taps

2 lengths inch worm

4 x (1 DB devils press + 1 thruster) light DB

 

Skill:

HS week 1/8

5 Rounds

10 plate walks in HS hold against board

 

WOD

A

12 Min AMRAP

2 Bar MU

6 double DB snatch 15/10 kg

10 Double DB OH lunge

 

B

12 Min AMRAP

4 Pull up

6 double DB snatch 15/10 kg

10 Double DB OH lunge

 

Fofis:11 Rounds (A)

Gear 2 WOD

 

The DB OH lunge can be a bit tricky, so change the hold if needed. Regardless if A or B aim to keep the gymnastics unbroken. Have fun

 

SUNDAY FUNDAY

SKILL

A

3 rounds

10 barbell alt lunge

SS

10 nordic raises (to be done in pairs)

 

B

3 rounds

10 Side plank twists Left

10 Side plank twists Left

10 V ups

 

WOD

In pairs

15 Min AMRAP

YGIG rounds

2 burpee box jump over

4 Pull up

8 push Press 42,5/30 kg

PJ

PJ