MONDAY

Skill

Bar MU

 

Drills:

Banded bar MU (feet on band)

Assisted bar MU

 

WOD:

4 RFT

20 HSPU

20 alt DB snatch 1 x 22,5/15 kg

20 alt lunges 2 x 22,5/15 kg

 

Gear 2 WOD

18 MIN TC

Eddie: 11:23

 

Aim to break the movements in 2 sets if needed but not more than that. If you need to break more than that please change the loads or reps of HSPU. Catch your breath in between movements and do not rush. Volume is high so you do not want to burn out.

I liked it.

 

TUESDAY

Warm up

2 RNFT

10/ 8 cals

6 push up with 2” pause on top

10 KB deadlift 3” down, 3” up

 

Strength / Skill:

Rings week 7/8

5 Rounds

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

 

If you can do 12 + strict ring dip unbroken:

5 Rounds

10 Kipping ring dip

Rest 20”

20” Ring Support Hold

 

WOD

6 RFT

10 DL 100/70 kg

20 Wall Ball

EMOM – starting on min ZERO – 6 Burpee

 

Gear 2 WOD

22 Min TC

Eddie 12:51

 

Always stop your task on the 50” mark to make sure you have a min of 10” rest. If your burpees take over 20” please reduce the number of reps to make sure you do not get stuck on the EMOM.

Load for the DL should be ok for 10 reps unbroken.

This was so much fun!!! (It wasn’t… )

 

WEDNESDAY

Skill:

Clean and Jerk

5 x 1 power clean + 1 hang Clean + 1 Push Jerk

5 x 1 clean lift off + 1 clean extension + 1 Jerk (PL, Cap at 70%)

5 x 1 hang CJ (80% Max)

 

WOD:

For Time:

5 CJ 70/47,5 kg

15 CTB

5 CJ

15 TTB

5 CJ

10 CTB

5 CJ

10 TTB

5 CJ

5 CTB

5 CJ

5 TTB

 

Gear 2/3 WOD

Eddie 6:30

13 Min TC

Start the workout with a slower pace, but aim to sprint at the end of it. Have 2 clear gears in this workout. CJ load should allow you to do quick singles.

 

THURSDAY

Warm up

2 RNFT

5 KB hang squat clean L (light)

5 KB hang squat clean R

1 wall walk + 10” hold

30 DU or 60 singles

 

Skill / Strength

Handstand week 4/8

5 Rounds

5 Deficit HSPU

(build to a max deficit HSPU across the 5 rounds)

SS

45” Active hang on pull up bar

 

WOD

8 RFT

5 x 1 KB hang squat clean Left 24/16 kg

5 x 1 KB hang squat clean Right 24/16 kg

10 Strict Ring Dip

40 DU

 

Gear 2 WOD

Eddie: 11:55

20 Min TC

 

FRIDAY

Warm up:

2 RNFT

10/ 8 Cals

10 KB Goblet squat

10 Shin box transitions

 

Skill:

Front Squat week 4/6

5 Rounds

2 x 10 Front Squat

2 x 5 Front Squat

2 x 3 Front Squat

Progress the load across the sets making the last set of 3 AHAP

 

WOD

IN PAIRS

20 MIN AMRAP

12/10 cals Partner A (partner B is resting)

12/10 cals Partner B (partner A is resting)

10 Snatch Partner A 30/25 kg (partner B is resting)

10 Snatch Partner B 30/25 kg (partner A is resting)

20 box jump over YGIG REPS

 

In pairs to end the week. Always with some rest during Cals and snatch. Will be fun

 

SUNDAY FUNDAY

A

5 Rounds

10 Sumo Deadlift

15 V ups

12 single leg Glute bridge Left

12 single leg Glute bridge Right

 

WOD

In pairs

16 Min AMRAP YGIG rounds

8 Air squats

6 STOH 50/35

4 burpee box jump over

PJ

PJ