MONDAY

Warm up

2 RNFT

8 DB deadlift

6 DB Front squat

4 DB thruster

50 DU or 75 singles

 

Skill / Strength

Deadlift 3/4

2 x 5 @75%

2 x 5 @ 80%

1 x 5 AHAP

 

WOD:

15 RFT

2 Bar MU

4 DB thrusters 22,5/15

20 DU

 

Or

 

15 RFT

4 pull up

4 DB thrusters 22,5/15

20 DU

 

18 Min TC

Jamie: 17.10 at 60 kg thruster

 

Try and have a good pace during the whole WOD. You won’t need to rest too much in between movements as the reps are small. Swap the DU for singles if needed so you keep the same stimulus on the WOD and do not get stuck on the rope.

 

TUESDAY

Warm up

2 RNFT

10 kip swings + 1 pull up and 5” hold on top

10 alt dynamic Lunges

8 Cal

 

Strength / Skill:

Kipping pull up week 3/4

5 x 10 kipping pull up + 10” hang on top of pull up bar + 20” active hang on pull up bar

 

WOD:

20 Min For Max Cal

IN PAIRS

Every 2 min

16 Box jump over YGIG reps

10 sync KB swings 24/16

MAX cals for the remaining time (alternate partner each round)

 

Gear 2 WOD

Every round you do the box jumps and the sync KB swing. For the calories, you alternate rounds.

Do not go all out on the calories as you will have to go straight back to box jumps after that. Nice and easy pace as it’s a long workout.

 

WEDNESDAY

Warm up

2 RNFT

6 med ball squat clean + 10 wall ball

10 kipping knee raises

1 wall walk + 12 head taps

 

Skill:

HS week 6/8

5 rounds

10 HSPU (use a deficit if you can do more than 12 HSPU unbroken)

 

WOD:

6 RFT

20 Wall Ball 9/7 kg

10 TTB

5 DB down up 22,5/15 kg

 

Eddie: 9.07

16 Min TC

Gear 2 WOD

Plan to break the wall ball in 2 sets if needed and same for the TTB. For the 5 down ups make sure it’s a load that you can move easily without resting too much once you have done them. Do not get stuck on the down ups please.

 

THURSDAY

Skill

Clean and Jerk

5 x 1 clean lift off + 1 clean extension + 1 CJ (light load, all under 50%)

5 x 1 hang power clean + 1 hang squat clean + 2 Split Jerk (PL, but all under 75%)

4 x 1 CJ at 85%

 

WOD:

10RFT

3 power clean 60/42,5

3 STOH

3 CJ

9 burpees

 

Daine: 14:55 at 80 kg

20 Min TC

Gear 2 WOD

 

Use a load on the barbell that allows to do the 3 power clean into the 3 STOH in one go and for the 3 CJ quick singles is ok. Once you get to the burpees go slower than usual so you can get up from the last one and move straight away to the bar.

 

FRIDAY

Warm up

2 RNFT

4 strict press + 4 push press + 4 push Jerk

10 FR lunge

6 candlestick roll to jump

 

Skill:

Push Jerk 2/4 (to find a 3 RM on week 4)

2 x 6

2 x 4

2 x 2

(progress the load across the sets)

 

WOD

14 Min AMRAP

12 deadlifts 60/42,5 kg

8 HSPU

6 FR lunges

 

Gear 2 WOD

 

14 min is a long time to be doing lunges and deadlifts. If you go lighter on a WOD with 100 kg deadlift you should go lighter on this one as well. Break the deadlifts from the beginning if needed however that load should allow you to do the lunges unbroken.

HSPU should be done in one or 2 sets if needed.

 

SWEATURDAY

Castro Method

 

SUNDAY FUNDAY

SKILL

A

4 rounds

10 (seated on floor, legs extended) alternate DB strict press

SS

10 helicopters laying down on floor

 

4 rounds

10 barbell bicep curl

SS

10 barbell skull crusher

 

WOD:

In pairs

12 Min AMRAP ALL SYNCHRO

10 KB swing single arm L 24/16 kg

10 Goblet squats 24/16 kg

10 KB swing single arm R 24/16 kg

12 HR push ups

PJ

PJ