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
