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

PJ

PJ