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
