1.4.2019 – Monday
Skill development and drills:
Extensive shoulder warm up
Kip swing refinement
WOD:
5 Sets (maximum speed without any loss of form):
5 Strict pull ups
10 Kipping pull ups (not butterfly)
5 Strict hanging leg raise
10 Toes to bar
Rx+ = wear a weight vest
2.4.2019 – Tuesday
Skill development and drills:
Pose running drills
2 x 12 per side calf raises
WOD:
4 Rounds for time:
12 Box step ups (24/20kg)
400m run
8 + 8 Bulgarian split squat (24/20kg)
20/15 Assault bike calories
3.4.2019 – Wednesday
Skill development and drills:
Double and triple under practice
Barbell good morning 2 x 12 (medium form-control)
Spine mobility
WOD:
15min AMRAP:
50 Double unders
8 Slamball over shoulder cleans (70/50kg)
4.4.2019 – Thursday
Skill development and drills:
Clean and jerk technique practice
WOD:
15min EMOM:
3 Clean and jerks (medium form-control/heavy)
5.4.2019 – Friday
Skill development and drills:
Ski erg technique
Push up technique
Rowing technique (sprint start)
WOD:
1min AMRAP at each station, for 3 rounds:
1) Push ups
2) Ski erg calories
3) Wall balls (9/6kg)
4) Rope climbs
5) Rowing calories
6) KB swing (32/24kg)
7) Burpees
6.4.2019 – Saturday
Skill development and drills:
Overhead squat mobility
2 x 12 per arm renegade row (heavy)
2 x 12 Sots press (light/medium form-control)
WOD:
In pairs, 20min AMRAP:
16 Overhead squats (55/35kg)
16 Devil presses (22.5/15kg per hand)
26 Box jump overs (24/20”)
One works, one rests
7.4.2019 – Sunday
Skill development and drills:
Mobility and technique practice
WOD:
12min AMRAP:
12 Weighted alternating pistol squats (16/12kg)
5 Bar muscle ups (Rx+ = 2 strict bar MU)
