MONDAY

Warm up

2 RNFT

40 DU or 80 single skips

4 Back squat + 4 OHS

2 rope climbs

 

Skill

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

5 x 3

– Progressing load

– all with 3” Pause at bottom

 

WOD:

18 Min EMOM

For max REPS

Min 1 – max Man makers 22,5/15 kg

Min 2 – max Rope climbs

Min 3 – max blocks of 20 DU (each 20 DU = 1 REP)

 

Avoid working until the end of the minute. Make sure you always rest 10 to 15” before the min mark in order to recover for the next movement. The DUs do not have to be unbroken. However if you do 39 DU in one min you still have only 1 Rep . Have fun

 

TUESDAY

Warm up

2 RNFT

3 muscle snatch + 3 power snatch + 3 hang power snatch

5 Push up with 2” pause on top and bottom

30” hollow hold

 

Strength / Skill:

Rings 1/8

5 x 10 ring push ups with 3” pause at Top

SS

30 “ L sit with hands on a box (30” do not have to be unbroken)

 

WOD:

5 RFT

10 Snatch 42,5/ 30

20 Wall Ball

 

Gear 2 WOD

15 Min TC

 

Aim to break the Snatch and wall balls in 2 sets but not more than that. Use the clock to manage your rest having a set number of seconds for each time you rest and stick with it.

 

WEDNESDAY

Skill:

Clean and Jerk

5 x 1 power clean + 1 hang power clean + 2 push Jerk (light)

5 x 1 clean + 1 clean from hips + 2 split jerk (PL, under 70%)

4 x 1 hang Clean + 2 Split jerk (80% or less)

 

WOD:

10 RFT

3 hang squat clean 90/60kg

6 burpee over the bar

9 TTB

 

Gear 2/1 WOD

Eddie: 17.21

22 Min TC

 

Cleans should be heavy, however a load that you can manage to do the 3 without dropping the bar. For the burpee aim for a slow pace and TTB in 1 or 2 sets. Aim to always be within the 2 min per round. Good luck

 

THURSDAY

Warm up

Rope climb technique

 

Skill:

in 15 Min

Max rope climbs (Gents In L sit, Ladies  starting seated on the floor)

rest 60”

 

WOD

20 MIN

IN PAIRS FOR MAX CAL

 

In 2 min:

Max Cals

Every 2 min starting on min 0

– 6 HSPU partner A (Partner B is resting)

– 6 HSPU partner B (Partner A is resting)

– 12 synch alt DB snatch 22,5/15 kg

– Max Cals in remaining time (partners alternate The Cals every 2 min)

 

Gear 2 WOD

 

Here although you will always have some time to rest, do not go all out on CALS as you going to get off them straight to the HSPU and DB snatch. Nice and easy during the whole 20 min.

 

FRIDAY

Warm up

2 RNFT

5 strict press + 5 push press

10 kip swing

10 Cals

 

Skill / Strength

Push press week 2/4

2 x 10

2 x 5

2 x 3

– PL across the sets (last set at 90% of 1 RM)

SS

10 Russian push ups or normal push ups

 

WOD:

6 RFT

10 OHL 42,5 / 30

10 pull up

 

Gear 2/3 WOD

Eddie 4:31

10 MIN TC

 

This is almost a sprint. Ideally you want to keep the reps unbroken. However if needed you can break the pull ups but not more than 2 sets. Go a bit easy on the first 3 rounds and if possible sprit the last 3. Short but fun.

 

SUNDAY FUNDAY

SKILL

A

4 rounds

10 bent over row reverse grips + FAT grips

10 Floor Press

 

B

4 rounds

10 barbell bicep curl

10 DB skull crushers

 

WOD

In pairs

14 Min AMRAP

YGIG Rounds

3 power clean 42,5/30

3 Front squat

3 push press

3 thrusters

3 Bar facing burpees (open standards)

PJ

PJ