MONDAY

Warm up

2 RNFT

10” active hang + 10 scapular shrug + 5 kip swing + 5 knee raises

4 hang power snatch + 4 power snatch (empty bar)

 

Skill/strength

Strict Pull up week 2/4

5 x 5 weighted strict pull up

 

If you do not have pull ups please complete:

 

5 x 5 negative pull ups

or

5 x 10 pulls under a bar

 

WOD:

15 Min AMRAP

5 snatch 42,5/30

5 TTB

5 Wall Ball

10

10

10

15

15

15

(every round add 5 reps)

 

Gear 2 WOD

Eddie 20+73

 

Start to break the snatch sooner rather than later. It will be the more taxing movement and has to be a load that you can do TnG. Singles will not suit this workout. Same thing for the TTB, avoid going to the limit and after that you will need a big pause to recover. The wall ball should be the movement that you can push a bit more if you want.

Good luck

 

TUESDAY

Warm up:

2 RNFT

5 single arm KB swing + 5 KB clean + 5 KB Snatch Left

5 single arm KB swing + 5 KB clean + 5 KB Snatch Right

1 push up with 1” pause half way + 2 push up with 2” pause half way + 3 Push up with 3” pause half way

 

Strength / Skill:

Ring push up week 2/4

5 rounds

10 alternate archer ring push ups

SS

20” L sit hold: boxes, parallets, floor or DBs

 

WOD:

4 RFT

20 burpee

20 KBS 32/24 **+ if AKBS**

20 Goblet Lunges

 

20 Min TC

Eddie:13:40 *AKBS*

 

Break the KBS in 2 sets if you need. However, for the burpees and for the lunges keep a nice pace and do them in one go. Keep your eyes on the clock as you have 5 min per round.

 

WEDNESDAY

Warm up

DU practice week 2

5 min DU practice

followed by

2 RNFT

10 goblet squat pausing 1” at mid and bottom

1 kick up against HSPU board + 20” hold (or 10 head taps)

10 kip swing

 

Skill:

Front Squat week 2/6

5 x 3 Front squat with 3” pause at bottom

(Ignore % for today and progress to a challenging load that allows you to keep the 3” pause with great form).

 

WOD:

16 Min AMRAP

10 pull up

25 DU

10 HSPU

25 DU

 

Gear 2 WOD

 

It’s a good WOD to practice your DU. Ideally you would do them in one go but if you do in 2 sets that is fine. For the pull up and HSPU the number should allow you to go unbroken and break in 2 sets once your halfway on the WOD if needed.

 

THURSDAY

Warm up

2 RNFT

10 KB bottoms up press each arm

10” hollow + 1 tuck + 10” hollow + 2 tuck + 10” hollow + 3 tuck

10 Calories

 

SKILL

Strict Press week 1/4

5 x 5 Strict press progressing the load across the sets

 

WOD:

IN PAIRS

16 Min for Max Cal

Partner A: 2 min Max Cal

Partner B: 15 slam ball + 15 box jump

Swap every 2 min

 

Manage well your time on the ERGs as you will not have 2 complete min to rest.

 

FRIDAY

Warm up

2 RFNT

10 kip swing on pull up bar

3 x (1 power clean + 1 squat clean + 1 push jerk)

5 thrusters (empty barbell)

 

Skill:

Toes to bar week 1/4

5 rounds

45” active hang on pull up bar

SS
6 negative dragonfly

 

WOD

15 RFT

1 Power clean 60/42.5

1 Cluster

1 Thruster

1 Push Jerk

 

Each round has to be done unbroken. Take your time in between rounds and aim to do 2 rounds per min at least.

 

Eddie : 4.49

12 min TC

 

SUNDAY FUNDAY

SKILL:

A

3 rounds

10 alt DB bicep curl

SS

10 weighted push up

 

B

3 rounds

10 fat grip barbell bicep curl

SS

10 banded tricep extension

 

WOD:

In pairs

14 Min AMRAP

YGIG rounds

10 burpees over the partner (partner must stay in plank position)

6 front squat 42,5/30

6 push press 42,5/30

PJ

PJ