MONDAY

Warm up:

2 RNFT

20” active hold

10 Scapular shrugs hanging on bar

10/10/10/10 hollow and superman

 

Skill:

Kipping pull up week 3/4

5 rounds

10 kipping pull up with a sponge in between feet

 

No kipping pull up

5 rounds

10 kip swings

+

10 to 15 pulls under a bar

 

WOD:

200 wall ball for time

** Ever 2 min (starting on Min 0) 15 box jump over **

Gear 2 WOD

22 min Time cap

Mark: 13:33

 

Have a plan and stick with it.

Aim to have a min of 20 wall balls done per block off 2 min.  Try and always rest 10 to 15” before the 2 min mark. Nice and steady on the box jumps and be careful with those legs.

Who loves wall balls?

 

TUESDAY

Warm up:

2 RNFT

20” Ring Support Hold

2 lengths inch worm with push up

5 power cleans + 5 Push Jerks empty bar

 

Strength / Skill:

Ring dip week 3/4

5 x 10 strict ring dip

 

** If you have over 10 strict ring dip unbroken **

5 x 12 kipping ring dip

 

WOD:

YOU WILL HAVE 3 SCORES

A

4 min AMRAP

3 power clean 70/47,5

3 STOH

BUY IN 30 BURPEE

 

2 min rest

 

B

4 min AMRAP

5 power clean 60/42,5

5 STOH

BUY IN 30 BURPEE

 

2 min rest

 

C

4 min AMRAP

7 power clean 50/35

7 STOH

BUY IN 30 BURPEE

 

Gear 2/3 WOD

EDDIE:

A 6

B 4+2

C 3

 

This is close to a gear 3 WOD. Approach the burpees as a gear 2 WOD and as soon as you finish you need to get as many rounds as possible of the barbell. Keep pushing as the rest is close. Make sure you get all 30 burpees before 2 min. If not use a different number.

 

WEDNESDAY

Warm up

2 RNFT

10 gorilla squats

10 shin box transitions

5 back squat with 3” pause at bottom

 

Skill/strength

Back Squat week 1/6

5 x 5 Back squat

all at 75% or less

(first week of back squat progression. Will be a light one for everybody)

 

WOD:

5 rounds for max reps (15 min WOD)

Min 1 – 40” max Cal

Min 2 – 40” max Pull ups

Min 3 – 40” max thrusters 42,5/30

 

Gear 2 WOD

 

Manage well your efforts and remember that for the pull up and thruster you do not have to do unbroken. Stop when you need and remember 20” is a very short break that only allows you to go from station to station.

This should feel like FRAN’s evil cousin.

 

THURSDAY

Warm up:

5 min practice DU

1 min on

1 min off

 

2 RNFT

1 wall walk + 6 head taps

2 lengths spiderman walk

 

SKILL

5 x 20” HS hold + 10 HSPU

 

No HSPU?

1 wall walk + 20” (or less) hold + 10 shoulder or head taps

 

WOD:

15 Min AMRAP

50 DU

15 TTB

50 DU

15 double DB snatch 22,5/15 kg

 

Gear 2 WOD

Eddie 4 + 33

 

The double DB snatch are the challenging part of the workout. Adapt the load to something that allows you to do the 15 reps in 3 sets and not more than that. Same thing for the TTB.

DU has high volume on this WOD. Break the 50 in 2 or 3 sets but not more than that.

Hated this one

 

FRIDAY

Skill:

SNATCH

5 x 1 snatch power pull + 1 power snatch + 1 Snatch Balance

5 x 1 power snatch + 1 Snatch (Light)

4 x 2 Snatch (first one from floor, second from mid shin) 80% or less

 

WOD

12 min AMRAP

10 HSPU

10 Front squat 30/25 kg

EVERY 2 MIN STARTING MIN 0 – 15 power snatch 30/25 kg

 

Gear 2 WOD

Eddie: 7 + 15

 

This was a lot tougher than it looked. Do not be fooled by the load of the bar and rearrange the numbers a little if needed. The squat looks light but under fatigue you will feel it. The snatch is a lot trickier, ideally go unbroken and if needed in 2 sets.

Great one to finish the week

 

SUNDAY FUNDAY

SKILL:

4 Rounds

12 DB bicep curls

15 banded tricep extensions

15 barbell upright row

 

WOD:

In pairs

A

2 min for max TTB (split as you want)

** when clock hits 2 min mark start straight away**

13 min AMRAP YGIG rounds

10/8 erg calories

6 alternate single arm method thruster

PJ

PJ