MONDAY

 

Skill/strength

Bar MU week 3/4

Drills:

Banded Bar MU

or

Assisted bar MU

 

WOD:

17.5 Evil Twin

10 RFT

9 DB thrusters 22,5/15

35 DU

 

Gear 2 WOD

20 Min TC

 

Break the thrusters from the first rounds if needed. Avoid going all out in the beginning and burning out early. For the DU ideally unbroken, however if you break in 2 sets that will be fine. Great way to start the week

 

 

TUESDAY

Warm up:

2 RNFT

1 length walking lunge L arm OH

1 length walking lunge R arm OH

5 DB Clean and Jerk

10 cal

 

Strength / Skill:

LUNGES week 1/4

5 rounds

10 Alternate lunges stepping forward with barbell in Back rack position.

Progress the load across the sets, however prioritise keeping a great posture

 

WOD:

16 Min AMRAP

IN PAIRS

YGIG rounds

10/8 cal

3 DB clean 22,5/15

3 DB clean and Jerk 22,5/15

3 DB Jerk 22,5/15

 

Gear 2 WOD.

Easy with the rower and make sure the DB load allows you to go unbroken for the 3 movements.

 

 

WEDNESDAY

Warm up

2 RNFT

1 wall walk + 20” hold on top

10 Kip swing + 1 kip pull up + 5” hold on top

10 X (1 med ball clean +1 Med ball Squat)

 

Skill:

HS week 2/8

5 rounds

10 HSPU

SS

20” hollow hold

 

 

WOD:

20 MIN EMOM

(for max burpee box jump over)

Min 1:

10 wall ball 9/7

10 pull ups

Max burpee box jump over with the remaining time

Min 2 : REST

 

Gear 3 WOD

Eddie: 82

 

Each min should be a sprint. Get the wall ball and pull ups done unbroken and with the remaining time sprint on the burpee box jump over. Always with 1 min rest this can’t be too hard…

 

THURSDAY

Warm up

2RNFT

45” banded shoulder open L

45” banded shoulder open R

5 strict press + 5 push press (light)

 

SKILL

Push Press week 2/3

2 x 10 push press

2 x 5 push press

2 x 3 push press

progress the load across the sets

 

WOD:

16.3 Repeat

7 Min AMRAP

10 snatch 35/25 kg

3 Bar MU

 

Gear 2/3 WOD

Break the 10 snatches in 2 sets and make sure you do the 3 Bar MU in one go. Avoid resting too much in between sets and have a set number of seconds in your head that you want to use as rest and stick to it.

If needed do jumping bar MU or swap to pull ups.

 

 

FRIDAY

Warm up

2RNFT

8 KB deadlift + 8 KB SDHP

2 length spiderman walk

30” plank

 

Skill:

Ring Dip week 3/4

5 rounds

10 strict Ring dip, all reps with 2” pause on top

 

WOD

FOR TIME:

21-15-9

Deadlifts 100/70 kg

HSPU

9-15-21

Sit ups

SDHP 40/30 kg

 

15 Min TC

Do not see the workout as DIANE + “something”. This is a different WOD and if you have done DIANE before you should break it differently (in smaller sets).

Break the rounds of 21 and 15 in 2 or 3 sets and catch your breath in between movements.

When you get to the second part of the WOD aim to go unbroken on the sit ups and break the SDHP for the rounds of 21 and 15.

Have fun

 

 

 

SUNDAY FUNDAY

SKILL:

A

3 rounds

10 floor press

SS

10 single arm row Left + 10 single arm row R

(use heavy DB or KB)

 

B

3 rounds

10 barbell upright row

SS

10 DB lateral raise bent over

 

WOD:

In pairs

12 Min AMRAP

ALL SYNC

10 power Clean 42,5/30

10 air squats

10 burpees

10 air squats

PJ

PJ