MONDAY

Skill / Strength

Clean and Jerk

 

5 x 1 power clean + 1 Clean + 1 push jerk + 1 Jerk (light)

5 x 1 hang clean + 2 Jerk (70% max)

4 x 1 Clean (2” pause at knee) + 1 Jerk (80%)

 

WOD:

FOR TIME:

8 TTB

8 burpee over the bar

12 Clean 50/35

8 TTB

8 burpee over the bar

10 Clean 60/42,5

8 TTB

8 burpee over the bar

8 Clean 70/47,5

8 TTB

8 burpee over the bar

6 clean 80/55

8 TTB

8 burpee over the bar

4 clean 90/ 60

8 TTB

8 burpee over the bar

2 clean 100/70

 

18 Min TC

Coach: Eddie 9:40

Gear 2 WOD

 

Aim to do the TTB in one or 2 sets max. Keep and easy pace on the burpees and make sure you can pick up the bar straight away when you finish them. For the cleans you can TnG the first rounds however you may want to change to quick singles to keep your heart rate down and save the grip for the TTB.

 

If you need to change the loads remember that you should change the ones on the first sets as well and not just the heavy ones.

This was a really fun workout

 

TUESDAY

Warm up

2 RNFT

6 KB single arm swing L

6 KB single arm clean L

6 KB single arm swing R

6 KB single arm clean R

5 push up 2” pause top, middle and bottom

1 kick up + 20” hold

 

Strength / Skill:

Floor Press week 2/4

2 x 10

2 x 5

2 x 3

(progress load across sets)

 

WOD:

12 Min AMRAP

6 single arm KB swing L 24/16 kg

6 single arm KB swing clean L 24/16 kg

6 single arm KB swing R 24/16 kg

6 single arm KB swing clean R 24/16 kg

12 HSPU

 

Gear 2 WOD

 

Take a break after each 6 reps on the KB if needed. Keep a slow pace to make sure you do not burn out in the beginning. For the HSPU, the ideal would be unbroken or 2 sets.

 

WEDNESDAY

Warm up

2 RNFT

4 Front squat + 4 thruster + 4 back squat

8 kip swing + 2 pull up + 10 hold on top

2 lengths broad jump

 

Skill:

Back Squat week 3/6

5 x 3

3” way down

3” pause at bottom

1” up

 

(do not worry about % today and aim for a challenging load that allows you to keep GREAT form)

 

WOD:

20 RFT

5 thrusters 42,5/30

5 pull up

5 push up

 

Eddie: 13:14

Gear 2 WOD

 

The key on this one is finding a pace you can keep for the whole 20 Rounds. Rest always the same in between movements making sure you keep them all unbroken. Ideally you would push at the end of the workout.

Loved this one

 

THURSDAY

Warm up

2 RNFT

2 power snatch + 2 snatch balance + 2 OHS

4 kip swing + 4 knee raises + 4 knee to elbows

10 calories

Skill

TTB week 2/4

5 rounds

10 Banded Pull in hollow

SS

40” active hang

 

WOD:

20 Min AMRAP

IN PAIRS

YGIG ROUNDS

3 snatch 50/35

3 OHS

10/8 Cal

 

Gear 2 WOD

 

Snatches into OHS should be done in one go. Calories should be fast but not all out. Ideally you want to do your rounds all at the same time during the 20 Min. Have fun!

 

FRIDAY

Warm up:

3 Rounds

1 min DU practice

1 min Rest

Skill:

Ring MU week 3/4

Drills:

⁃           Banded ring MU

⁃           Jumping Ring MU

WOD

6 RFT

25 DU

16 wall ball 9/7 kg

25 DU

10 DB cleans 22,5/15 kg

 

Gear 2 wod

Eddie 12:30

18 Min TC

 

Aim to do the wall ball always in one go. For the DU should be the same even if you need to reduce the reps a bit (like 20 DU only). If not move to singles.

The cleans you should break in 2 sets. It gets a heavy and “grippy” very early.

 

SUNDAY FUNDAY

SKILL

A

5 rounds

10 Good mornings

SS

10 Bulgarian split squat L

10 Bulgarian split squat R

 

WOD:

In pairs

16 Min AMRAP

6 push press 42,5/30 SYNC

8 burpees SYNC

10 box jumps (YGIG reps)

PJ

PJ