MONDAY

Skill:

Ring MU

 

Drills:

Jumping Ring MU

Assisted Ring MU

 

WOD:

14 Min AMRAP

3 Ring MU

6 burpee over the wall ball (side to side)

12 wall ball

 

Gear 2 WOD

Daine: 11+2

 

Easy pace on the workout and use a number of RMU that does not get you stuck. If you do the whole WOD with just 2 RMU its already great (or even 1). 4 kipping pull ups if no RMU.

On the burpee over the wall ball, make sure you really jump over it and do not go around.

Great workout.

 

TUESDAY

Strength / Skill:

Snatch

5 x 1 snatch lift off + 1 snatch extension + 1 snatch

4 x 2 Hang snatch

4 x 1 snatch + 1 hang snatch 80%

 

WOD:

12 Min AMRAP

6 snatch 42,5/30

8 HR push up

10 FR lunges

BUY IN 100/70 Cal

 

Go easy on the calories. Remember that it is better that you take a bit longer on them and after that you pick up a good pace on the AMRAP. Snatch load should allow you to go TnG. For the FR lunges its alternating leg, so 10 in total.

 

Gear 2 WOD

 

WEDNESDAY

Warm up

2 RNFT

2 lengths crab walk

6 KB windmill each side

1 wall walk + 10 head taps

 

Skill/strength

5 Rounds

10” HS hold + 10 HSPU + 10” HS hold

 

WOD:

21-15-9-9-15-21

Thruster 42,5/30 kg

Pull up

 

Gear 2 WOD

Go slower that what you think / want on the way down. You will get to the 9s really fatigued if you go all out and have all the way back up.  Break the 21 and 15 in 2 sets but not more than that, so change the load on thrusters if needed.

 

Gear 2 WOD

13 min Time cap

Eddie: 8:50

 

THURSDAY

Warm up

2 RNFT

3 power clean

3 Push Jerk

3 CJ

30” Isometric air squat hold

 

SKILL

Back squat week 5/6

5 x 5 Back squat

3” way down

3” pause at bottom

1” way up

IGNORE % for today. Go light and stay with tempo

 

WOD:

AFAP

(A)

3 rounds

6 clean 60/42.5

6 STOH

6 CJ

 

when the clock hits 8 min

(B)

6 Rounds

3 Clean 60/42.5

3 STOH

3 CJ

 

You will have 2 scores for this WOD.

The second set up is easier but you carry the fatigue from part A. Use a load that you can cycle to make sure you do not get stuck. For part A, the TC is 7 min to make sure you get a min of 1 MIN rest.

Good luck

 

15 Min TC

Gear 2

Nadia:

A – 5:27

B – 5:33

 

FRIDAY

Warm up:

2 RNFT

10 Hollow rock

2 skin the cat (rings or bar)

15 back extension laying down on floor

 

Skill:

TTB week ¾

5 rounds

6 strict TTB or strict leg raises (slow) + 20” rest + 10 TTB or kipping knee raises

 

WOD:

5 RFT

100/80/60/40/20 DU

25/20/15/10/5 alt DB snatch 25/20 kg

25/20/15/10/5 HSPU

 

Gear 2 WOD

TC: 16

Eddie: 9.45

Break the DU in 2 sets but not more than that. Same thing with the HSPU and DB snatch. Rest a bit in between movements and try to speed up once you reach mid WOD.

BEST WOD EVER

 

SUNDAY FUNDAY

Skill:

A

5 rounds

10 back rack lunges

10 seated Arnold press

10 banded pull in hollow

 

WOD:

In pairs

14 Min AMRAP YGIG movements

12 wall ball

8 power clean 50/35 kg

6 burpee pull up

PJ

PJ