MONDAY

Warm up

2 RNFT

12 scapular shrug hanging on a pull up bar

10 plyo push ups (jumping hands in and out)

8 KB windmill each side

 

Skill/strength

Floor Press 2/4

2 x 10

2 x 5

2 x 3

 

WOD:

For Time:

150 Alt DB snatch

EMOM: gymnastics 8’s **

Even min: 8 TTB

Odd min: 8 HSPU

 

Gear 2 WOD

Eddie: 8:59

16 Min TC

 

Aim for a set number of snatch that you want to do each min and stay with that plan, that number should be 10 or higher. EMOM stop and do your gymnastics set. Make sure you rest 10 to 15” before the min mark. Fun one to start the week.

 

TUESDAY

Warm up:

2 RNFT

5 KB swing snatch + 5 KB OHS Left

5 KB swing snatch + 5 KB OHS Right

90” singles or DU practice

 

Strength / Skill:

OHS week 2/5 (to find a 5 RM on week 4)

5 x 3 OHS (3” down + 3” pause + 1” up)

 

WOD:

8 RFT

5 x (1 KB swing snatch + 1 back step lunge) Left

5 x (1 KB swing snatch + 1 back step lunge) Right

20 DU

10 CTB pull up

20 DU

 

Gear 2 WOD

Eddie: 13.25

20 Min Cap

 

My fav workout of the week. The SLUNGES (swing + lunges) were good fun and they feel a bit slow, the DU pull up and DU feels really fast and those bring the intensity high. It feels like the WOD has 2 different paces or Gears. If you need to, break the CTB in 2 sets but NOT more than that.

Have fun

 

WEDNESDAY

Warm up

2 RNFT

3 x (1 heave + 1 push press + 1 heave + 1 push Jerk)

30” max side to side plyo jumps over a set of plates (2 or 3 on top of each other)

Shoulder banded open drills ( 45” to 60” each arm)

 

Skill:

Push Jerk week 1/4 (to find a 5 RM in week 4)

5 x 5 (all with 2” pause at the dip)

 

WOD:

In pairs

12 min AMRAP

Partner A: In 60”, as many cals as possible

Partner B: In 60”, 6 thrusters 50/35 (rest remaining time)

Swap every min

 

Take it easy on the first min so you don’t burn out too quickly. Partner WOD again this week 🙂 FUN

 

THURSDAY

SKILL

Rope climbs week 2/4

accumulate 15 rope climbs in 15 min

(Legless if possible or J hook, both without jumping)

 

WOD:

3 Min AMRAP

20 Box jump

40 Wall ball

Max hang snatch 50/35 kg in remaining time

REST 2 MIN

 

3 Min AMRAP

20 Box jump

30 Wall ball

Max hang snatch 50/35 kg in remaining time

REST 2 MIN

 

3 Min AMRAP

20 Box jump

20 Wall ball

Max hang snatch 50/35 kg in remaining time

 

Eddie : 57 reps

Gear: 2/3

Notes: Get the box jump over out of the way and aim to do the wall ball in 2 sets.

Once you get to the snatch have a plan for how many reps you want to do each time you pick up the bar. Sets of 3 to 6 reps would be a good aim.

This was fun

 

FRIDAY

Warm up

2 RNFT

2 lengths inch worm

2 lengths broad jumps

10 barbell good mornings + 10 back squats

 

Skill:

Sumo deadlifit week 1/4

5×5 (do not exceed 80%)

 

WOD

FOR TIME:

60 Power cleans 70/47,5

Every 30” 2 burpees

 

Gear 2 WOD

Nadia 6:44 @ 55 kg

14 Min TC

 

Have a plan for how many cleans you want to do every 30” and stay with it. First 2 min will seem easy but the intensity gets higher very quickly. The min Cleans you should do per 30” is 2 so make sure your set up allows you to do that.

GREAT WORKOUT

 

SUNDAY FUNDAY

SKILL:

A

3 rounds

45” suitcase hold WITH BARBELL Left

45” suitcase hold WITH BARBELL Right

30” max back extension laying down on the floor

 

B

3 rounds

10 Back Rack Lunges

SS

30” Hollow hold

 

WOD:

In pairs

12 Min AMRAP ALL SYNCHRO

5 power clean 42,5/30

5 front squats

5 Push press

15 Slam ball 9/7 kg

PJ

PJ