MONDAY

Skill:

Clean and Jerk

 

5 x 1 clean with 5” pull to mid thigh + 1 Heave + 1 push jerk + 1 split jerk (Light)

4 x 1 clean + 1 Hang clean + 1 Heave + 1 Jerk (PL but less than 75%)

4 x 1 Clean & Jerk (2” pause at dip )  80%

 

WOD:

15 RFT

1 Squat Clean 80/55 kg

2 Front Squats

3 Burpee bar MU

(If you do not have bar MU, replace with 4 Burpee pull up)

 

18 Min Cap

Gear 1 WOD

Daine: 14:06 @ 100 kg

 

Slow and steady pace during all workout as this is meant to be slow. Use the clock to guide yourself and avoid getting away too much from the 1 round per min.

What a workout to start the week

 

TUESDAY

Warm up

2 RNFT

5 swing snatch L

5 swing snatch R

 

Strength / Skill:

TTB week 2/4

5 rounds

5 kip swing + 5 knee raises + 5 TTB + 20” active hang

20 singles + 30 DU

10 kip swing

 

WOD:

14 Min AMRAP

10 KB swing snatch L 24/16 kg

10 KB swing snatch R

10 HSPU

50 DU

 

Gear 2 WOD

 

Use a KB that allows you to do the swing snatch in one go. For the HSPU at least 8 if you want to scale the number or make sure you can do them 5+5 if you keep the 10 reps.

For the 50 DU do the in one round or max of 2 rounds.

Who loves KBs?

 

WEDNESDAY

Warm up

2 lengths walking lunge

12 Glute Bridge laying down on floor

10 SDLHP with KB

 

Skill/strength

Back Squat 4/6

1 x 3 80%

1 x 3 85%

1 x 3 90%

1 x 3 AHAP

 

WOD:

3 rounds

2 min – 1:30 max Cal

2 min – 1:30 Max thrusters 30/25 kg

2 min – 1:30 Max Sumo deadlift high pull 30/25 kg

 

Manage your calories well so you do not get off the erg too fatigued. Remember that 30” rest is nothing if you go all out. The barbell movements should be lighter so aim to break 2 or 3 times max.

 

THURSDAY

Warm up

2 rounds NFT

2 x 3 position power snatch

14 plate walks in Plank position

20” HS hold against the board

 

SKILL

HS week 5/8

5 rounds

10 plate walks in HS hold

 

WOD:

20/18/16/14/12/10/8/6/4/2 Wall Ball 9/7 kg

10/9/8/7/6/5/4/3/2/1 Snatch 50/35 kg

 

TC: 16

Nadia: 10:40 @ 42,5 kg

Aim to do the wall balls in one or max of 2 sets until you reach the round of 14. After that go unbroken. For the snatch it should be a load you can cycle or do really fast singles. Start the workout with a slow pace but try to pick up some speed when you reach the round of 10 wall ball + 5 snatches.

 

FRIDAY

Skill:

Ring MU week 2/4

 

Drills:

Jumping Ring MU

Banded Ring MU

 

WOD:

A

5 Min AMRAP

4 pull up

6 alt DB snatch 22,5 /15

8 box jump

 

Rest 2 min

 

B

4 pull ups

6 alt DB snatch 22,5/15

8 Lunges holding DB in goblet position

 

You will have 2 scores for this WOD. A and B.

Try to hold a good pace as it’s only a 5 min AMRAP. See if you can keep it fast on both AMRAPs. Should be fun

 

Gear 3 WOD

 

SUNDAY FUNDAY

SKILL:

A

3 rounds

10 stiff leg deadlift (light, see this as accessory work)

5 negative dragonfly (slow… very slow)

 

B

3 rounds

12 barbell upright row

45” KB OH hold

 

WOD:

In pairs

12 min AMRAP

All synchro

10 Russian KB swing 24/16 kg

10 KB SDHP 24/16

10 double push up burpee

PJ

PJ