MONDAY

Warm up:

2 RNFT

1 wall walk + 8 head taps

2 hollow drill

10 calories

 

Skill/strength

HS week 3/8

5 Rounds

12 HS scissors

SS

3 x (10” hollow + 3 Tuck)

 

WOD:

20 Min

IN PAIRS YGIG every 2 min

in 2 min:

15 box jump over

15 sit ups

max calories in the remaining time

Every 2 min swap partners

 

TUESDAY

Strength / Skill:

Bar MU drills week 4/4

Assisted bar MU

or

Banded bar MU

 

WOD:

20 RFT

3 CTB pull up

3 DB thrusters 22,5/15 kg

20 DU

 

20 Min TC

 

Keep an eye on the clock and make sure you do a round in under a min. Stay with a number of DU that you can do unbroken or just go with 40 singles. For the pull ups if you struggle with CTB stay with normal kipping or butterfly and keep them at 3.

Good luck

 

WEDNESDAY

Warm up

2 RNFT

10 deadlifts

8 FR lunge stepping back

15” active hang + 4 kip swing + 4 knee raises + 4 TTB

 

Skill:

Lunge week 2/3

5 rounds

12 alternate lunges. Barbell in FR position, Step back

 

WOD:

For time:

3 Rounds

15 TTB

15 HSPU

10 deadlift 100/70 kg

3 Rounds

10 TTB

10 HSPU

7 deadlift 120/85 kg

 

16 Min TC

Coach Fofis: 9.31

 

Break the gymnastics in 2 sets but not more than that. Change the number of reps if needed.

For the deadlift think about the loads that you can go unbroken on the first and the last 3 rounds. Make sure your form is good as it is a total 51 deadlifts.

 

THURSDAY

Warm up

2 RNFT

4 KB single arm swings L

4 KB single arm cleans L

4 KB single arm FS

4 KB single arm push press L

Swap arms and repeat

2 lengths Inch worm

 

SKILL

5 x 3 push press (PL and last set AHAP)

 

WOD:

12 Min AMRAP

6 single arm KB swing 24/16 kg

6 single arm KB hang clean

6 single arm KB Front squat

6 single arm KB STOH

6 HR push up

* alternate arms every round

 

Start with a slow pace on this as the rounds are small and it is 6 reps only for each movement.

If you struggle with push ups make sure you rest a bit before you do them so you do not burn out too early.

 

FRIDAY

Warm up

2 RNFT

2 lengths spiderman walk

5 DB squat clean

20” ring S hold

 

Skill:

Rind dip week 4/4

5 rounds

10 Strict ring dip with 2” pause on top and 2” pause on bottom

 

If you can do 10 strict dip unbroken with both pauses, please practice kipping ring dip

 

WOD

For Max wall ball

12 min

Buy In:

1,2,3,4,5,6,7,8,9,10

DB FR squat 22,5 / 15

Burpees over the DB

 

With the remaining time Max Wall Balls

 

SWEATURDAY

Castro’s Method

 

SUNDAY FUNDAY

SKILL:

A

4 rounds

10 KB windmill each side

10 barbell good mornings

15 V ups

 

WOD:

In pairs

20 Min AMRAP

YGIG rounds

6 clusters 50/35 kg

6 burpee box jump over

6 pull Up

PJ

PJ