MONDAY

Warm up

2 RNFT

10 KB DL

6 Med ball clean + 6 wall ball shots

10 scapular shrug + 10 kip swing + 20” active hang on pull up bar (one go if possible or with rest in between if needed)

 

Skill

Strict Pull up 4/4

Start with:

find your max strict pull up unbroken

 

followed by

4 rounds

8 strict pull up

30” Rest

8 strict chin ups

 

NO STRICT PUL UP?

Complete:

5 rounds

4 negative pull ups

30” rest

4 negative chin ups

 

or

 

5 rounds

12 pulls under a bar with feet on floor

30” rest

12 pulls (reverse grip) under a bar with feet on floor

 

WOD:

12 RFT

12 Wall Ball 9/7 kg

4 Deadlifts 120/85 kg

 

Gear 2 WOD

18 Min TC

 

You have 90” per round, so keep an eye on the clock. Deadlift should be heavy and it’s fine if you need to rest before you pick up the bar. However, form should always be great and the 4 should be done in one go. If you need to break the DL it’s to heavy for this WOD.

 

TUESDAY

Strength / Skill:

Clean and Jerk

5 x 1 clean with 5” pull to mid thigh + 1 Jerk

4 x 1 high hang clean + 1 hang clean + 1 Jerk

4 x 1 Clean + 2 Jerk (80% Max)

 

WOD

10 RFT

3 power clean 60/42,5 kg

3 push Jerk

3 CJ

 

Gear 2 WOD

14 Min TC

 

This workout is not similar to GRACE. It has double the reps and you will need to go at a slower pace. Have a strategy for this and stick with it.

 

WEDNESDAY

Warm up:

2 RNFT

45” banded shoulder opener each arm

7 Goblet squat with 5” pause on bottom

45” pigeon stretch each leg

 

Skill:

Front Squat week 2/6

5 x 5 FS progressing the load

– 5” count on way down (tempo is more important than load today.)

 

WOD:

FOR TIME:

50 box jump

7 devils press 22,5 / 15 kg

50 Pull up

7 devils press 22,5 / 15 kg

50 HSPU

7 devils press 22,5 / 15 kg

50 Slam ball 9/7 kg

7 devils press 22,5 / 15 kg

 

Gear 2 WOD

20 Min TC

Eddie 12:43

 

Most important detail here is how you will break down the pull ups and HSPU so you do not get stuck. Reduce the total number of reps if needed and make sure you rest before you hit your limit as it will be hard to recover from that.

Who loves devils press?

 

THURSDAY

Warm up

Banded and PVC pipe drills

Coach Mark push up challenge

1 push up + 1” pause on bottom (chest off the floor)

2 push up + 2” pause on bottom (chest off the floor)

3 push up + 3” pause on bottom (chest off the floor)

4 push up + 4” pause on bottom (chest off the floor)

… until you fail

 

Skill / Strength

Rings week 5/8

5 rounds

20” Ring support hold

20” rest

10 strict ring dip

 

– If you have 12+ strict ring dip unbroken

5 Rounds

20” Ring support hold

20” rest

12 Kipping ring dip

 

WOD

For time:

20/17/14/11/8/5/2

TTB

Burpee

Alt DB snatch 22,5/15

 

Gear 2 WOD

17 Min CAP

 

Break the sets of TTB 2 or 3 times if needed and avoid going to your limit on them. For the burpees and alt DB snatch do them in one go but at a slow pace.

 

FRIDAY

Warm up

2 RNFT

6 power snatch (empty bar)

1 kick up + 10 weight shifts in HS

30 DU or 60 singles

 

Skill :

HS week 2/8

5 rounds

10 HSPU

SS

20” hollow 20” rest 20” hollow

 

WOD

18 Min FOR MAX CALS

In Pairs

40 Snatch 50/35

200 DU

(each partner does this part individually)

When both have finished, Max Cals in remaining time alternating every 10 cals. Both partners must have completed Snatch and DU in order to start the cals. Fastest one rest until other partner is done

 

Gear 2 WOD

For the snatch and DU both partners have a 9 MIN TC. After that both must be on the Cals alternating every 10 reps

Remember that both partners must complete the snatch and DU individually.

Have fun

 

SUNDAY FUNDAY

A

5 Rounds

10 Romanian Deadlift (light)

10 Double kb bent over row

15 V ups

 

WOD:

In pairs

12 Min AMRAP

10 Synchro wall ball 9/7 kg

10 synchro Cleans 42,5/30

20 box jump YGIG reps

PJ

PJ