MONDAY

Warm up:

2 RNFT

30 doubles unders or 60 singles skips

10 goblet squat

8 kip swing + 6 knee raises + 4 pull up

 

Skill / Strength

Back Squat 4/6

2 x 5 75%

1 x 5 80%

1 x 5 85%

1 x 5 AHAP

 

WOD:

Option A

4 RFT

3 Bar MU

30 DU

6 TTB

30 DU

12 HSPU

30 DU

 

Option B

4 RFT

6 Pull up

30 DU

6 TTB

30 DU

12 HSPU

30 DU

TC – 16 Min

Eddie 8:11 A

Gear 2 WOD

 

Aim to do the DU always unbroken, even if you do less than 30 reps. For the Bar MU unbroken as well or go for WOD B if you can’t do at least 2 MU unbroken each round. The TTB should also be in on go. For the HSPU 1 or 2 sets will be fine. You have 4 min per round, so keep an eye on the clock.

 

TUESDAY

Strength / Skill:

Snatch

5 x 1 power snatch + 1 Hang Snatch with 2” pause at catch (light)

 

4 x 1 power snatch + 1 snatch from mid shin with 2” pause at catch (PL)

 

3 x 1 power snatch + 1 snatch 2” pause at knee + 2” pause at catch (80% or Less)

 

WOD:

IN PAIRS YGIG Rounds

20 MIN AMRAP

10/8 Cal

6 Bar facing burpee (open standards)

4 Power snatch 60/42,5 kg

 

Gear 2 WOD

 

You should average 60 to 80” per round. If you are too far from those marks please change your set up for the WOD. Snatch should be a load that you can TG so make sure you do not go too heavy. Do not go all out on the cals as you have burpees right after. For the burpee must be facing the bar with 2 footed take off and 2 footed landing.

Have fun.

 

WEDNESDAY

Warm up

2 RNFT

6 Wall ball squat clean

6 Wall Ball

5 push ups with with 3” pause on top and 3” pause on bottom

 

Skill:

Floor Press 3/4

5 x 5 (80% ME)

SS

20” hollow + 40 “ elbow plank

 

WOD:

For Time:

(you will have 2 scores)

A

100 Wall ball

 

REST 1:1

 

B

100 Wall Ball

 

18 Min time cap

(5:30 Cap for each 100 wall ball)

When the clock starts you will do 100 wall balls. Once you are done that’s your SCORE A. If you did it in 4:30, that means you will rest 4:30 ( That’s the 1:1 rest). When the clock Marks 9 MIN you start B. Ideally you should have very similar scores.

Who loves wall balls?

 

THURSDAY

Skill

Ring MU 4/4

(If you can do Ring MU start with: Find your Max ring MU unbroken

after that the coach will give you a number of reps to practice and technique to focus on)

 

Drills:

⁃           Assisted ring MU

⁃           Banded Ring MU

⁃           Attempts (if you are close)

 

WOD:

5 Rounds

IN 2 min:

⁃           20 Box jump

⁃           Max Alt DB snatch 22,5 / 15 kg Remaining time

REST 2 min

 

This is a 20 min workout. Idea is not going all out on your first round and aim to hit always the same numbers. Leave something in the tank so you can push the last round.

For the box jumps you should have the 20 done in 60” or Less.

Your score is the total of the 5 rounds combined

 

Gear 2/3 WOD

Eddie 201

 

FRIDAY

Warm up:

2RNFT

3 DL 3 Hang clean 3 STOH

8 V ups

1 skin the cat on rings or bar

 

Skill:

TTB week 3/4

5 rounds

6 Negative Dragonfly

SS

60” active hang on pull up bar (can be done as 30” + 30”)

 

WOD

5 RFT

12 deadlift

9 hang power cleans

6 STOH

 

12 MIN CAP

Gear 2 WOD

 

A – 70/47,5 kg

B – 50/ 35 kg

C – 30/ 25 kg

IF YOU HAVE NEVER DONE THIS WOD BEFORE YOU HAVE TO CHOSE OPTION B OR C.

If you have done this before you know what to expect. Be smart how to break the workout and always rest one rep before the last one on the DL and CLEANS. The STOH you really want to do unbroken so make sure you are ready for it when you pick up the bar.

Great workout. Who loves Barbell?

 

SUNDAY FUNDAY

SKILL

A

5 rounds

10 Lateral Lunges

SS

3 Rope climbs (ideally legless and starting seated on floor)

 

WOD:

In pairs

16 Min AMRAP YGIG ROUNDS

10 wall ball 9/7 kg

8 Cal

4 devils press 15/10 kg DBs

 

PJ

PJ