MONDAY

Skill

Bar MU week 4/4

Start by finding your bar MU unbroken

 

Drills:

Assisted Bar MU

Banded Bar MU

 

WOD:

18 Min For max Reps

Min 1 – 45” max Rope climbs (each RC counts as 3 Reps)

Min 2 – 45” Max Cals

Min 3 – 45” Max thrusters 30/25 kg

 

This is going to be a long workout. Avoid going to hard on the first 3 min.

Rope climbs count as 3 reps for this WOD.

 

TUESDAY

Warm up

Rowling – in pairs  –

winners choose music for that class

 

Strength / Skill:

Clean and Jerk

5 x 1 power clean + 1 push jerk + 1 Split Jerk (light)

5 x 1 hang power clean + 1 hang clean + 1 split Jerk 60 to 70 %

4 x 1 CJ @ 80% max

 

WOD

1,2,3,4,5,6,7,8,9,10

Squat Clean 80/55 kg

Burpees over the bar

 

Gear 1 WOD

20 Min TC

Eddie 16.06

 

This will be a slow WOD. The only quick rounds are 1 and 2.  After that you’ll feel that the squat cleans are really slowing you down. Use a load for singles and have a set number of seconds to rest in between lifts. Stay with your strategy.

This Hurt

 

WEDNESDAY

Warm up

2 RNFT

40 doubles or 80 Singles

1 wall walk + 4 head taps + 4 shoulder taps

5 kip swing + 2 pull up + 10” hold on top

 

Skill / Strength

HSPU week 6/8

5 rounds

– 8 HSPU + 30” Rest + 8 HSPU

 

WOD

20 RFT

2 devils press 22,5/15 kg

5 pull up

20 DU

 

Gear 2 WOD

22 min TC

Daine 14:47

 

Keep your eyes on the clock and aim to do one round per min or a bit faster than that. If you see that you can’t sustain 1 round per min in the beginning of the WOD, change your set up straight away. Do not get stuck.

 

THURSDAY

Warm up

2 RNFT

5 front squat with 5” pause at bottom (empty bar)

5 vertical jump holding 2 light DBs

45” pigeon stretch each leg

 

Skill:

15 to 20 MIN to find your 1 RM front squat

 

WOD:

3 RFT

50 Wall Ball

30 TTB

20 Snatch 30/20 kg

 

Gear 2 WOD

22 Min TC

 

Aim to break the wall ball and TTB in 3 sets from the start. If you need more than that please change the number of reps. For the snatch a load that allows you to do 20 in one go or 10+10.  An empty bar will be fine for lots of us.

 

FRIDAY

Warm up

2 RNFT

10 KB sumo DL

5 double KB swing hang clean (sumo stance)

10 good mornings (BW, banded or empty bar)

 

Skill:

Sumo Deadlift 1/4

5 x 5 all @ 75 to 80% (stay away from your limit today)

 

WOD

5 RFT

6 double KB sumo DL 2 x 24/16 kg

6 double KB swing clean (sumo stance)

6 double KB lunge (KBs in FR position)

15 HSPU

 

Gear 2 WOD

Eddie 8:08

14 MIN TC

 

Aim to use KBs that allow you to do the complex unbroken or just breaking once.

For the HSPU 2 sets max, so go for less reps if needed.

 

SUNDAY FUNDAY

A

5 Rounds

5 strict press (at 80% of 1 RM)

Max strict pull up unbroken (or pulls under a bar with feet on floor)

15 V Ups

Rest

 

WOD:

In pairs

12 Min AMRAP

ALL SYNC

8 HR push ups

10 alt DB snatch 22,5 /15 kg

12 Wall Ball 9/7 kg

PJ

PJ