MONDAY
Warm up:
2 RNFT
10 kip swing + 5 knee raises
2 wall walks
10/8 cal
Skill
Toes to Bar week 1/4
5 Rounds
12 TTB
SS
10 KB good mornings (light)
No TTB
5 rounds
12 kipping knee raises
SS
12 banded pull down with arms extended
WOD:
30 RFT
1 power clean 80/55
3 HSPU
6 air squat
20 MIN TC
Gear 2 WOD
Eddie: 13:08
Use a load that allows you to keep moving. You should not be resting before the clean.
Aim to do at least 2 rounds per min.
Not as bad as it looks
TUESDAY
Warm up
2 RNFT
10 weighted back step lunge with DBs
10 alt DB snatch (light)
40 DU or 80 SU
Strength / Skill:
Lunge week 1/4
5 x 10 Back rack, back step lunge
(first round light and PL across the sets if possible)
WOD
24 min for max Cals
In pairs
IN 2 MIN:
10 alt DB snatch 22,5/15
40 DU
max Cals in remaining time
YGIG every 2 min
Score is the cals combined from partners A & B
Gear 2 WOD
Aim to do DU or SU unbroken, followed by a quick pace on the DB Snatch. For the cals you should push but do not go all out, as 2 min rest will go fast.
WEDNESDAY
Warm up
2 RNFT
10 kip swing + 1 kipping pull up + 10” hold on top
10 KB sumo deadlift
10 vertical jumps holding 2 light DBs
Skill / Strength
Sumo Deadlift week 2/4
4 x 5 sumo deadlift @ 80%
1 x 5 Sumo deadlift AHAP
WOD
30/20/10
Box jumps
STOH 60/42,5
Pull ups
Gear 2 WOD
15 MIN TC
Eddie: 8:16
Aim to break the STOH in sets of 5 reps or + with quick rest in between. If you’ll need to do less than 5 reps you should change the load. For the pull ups aim to do them in sets of 10. Box jumps should be done at a recovery pace. Step up and down or jump up and step down.
THURSDAY
Skill:
Snatch
5 x 1 power snatch + 1 OHS (light)
5 x 1 hang snatch + 1 snatch from mid shin (60 to 70%)
5 x 1 snatch with slow pull to mid thigh (80% or less)
WOD:
10 RFT
3 snatch 60/42,5
12 Wall ball lunges 9/7 kg
Gear 2 WOD
15 MIN TC
Daine 10:12
The wall ball lunge takes a bit of coordination and hits more the shoulders as you have less drive. For today use a lighter wall ball if needed. Aim to do the snatches in quick singles and the WB lunges in 1 or 2 sets. If you want to do the WOD as prescribed, please have a 20 kg plate under your feet for the WB lunges.
This was fun
FRIDAY
Warm up
2 RNFT
2 push up + 1 wall walk
10 DB thrusters (light)
8 TTB or 8 Knee raises
Skill:
HS week 7/8
5 rounds
1 kick up + 10 plate walks + 20” rest + 1 kick up + 30” HS hold
WOD
4 RFT
20 thrusters 42,5/30
20 TTB
20 burpees
Gear 2 WOD
Eddie: 15:05
20 Min TC
Break the thrusters and TTB in 2 or 3 sets from round 1. For the burpees have a slow and steady pace. No point in rushing them if you’ll have to rest 30” or more after them.
Eyes on the clock as you have 5 min per round.
SUNDAY FUNDAY
A
5 Rounds
5 push jerk (70 to 75% of 1 RM)
10 single leg R deadlift L
10 single leg R deadlift R
60” plank
30 to 60” rest
WOD:
In pairs
14 Min AMRAP YGIG rounds
10 box jump over
6 burpee pull up
3 DB thruster 22,5/15 kg
