24.6.2019 – Monday
Skill development and drills:
Pistol mobility and technique
Double under practice
WOD:
16min ladder:
3,6,9,12…Push ups (Rx+ = clapping push ups)
2,4,6,8…Pistol squats (Sc = weighted box step ups)
10,15,20,25…Double unders
Post WOD:
Accumulate 3min in hollow hold / L-sit
25.6.2019 – Tuesday
Skill development and drills:
Toes to bar technique
Plyometric drills
WOD:
8 Rounds for time:
9 Devil presses (15/10kg per hand)
12 Toes to bar (Sc = knees to elbow)
Every 90sec, sprint 100m.
26.6.2019 – Wednesday
Skill development and drills:
Power snatch technique
WOD:
14min AMRAP:
1 Rope climb (Rx+ = legless)
3 Power snatch (60/40kg)
9 Wall balls @ 9/6kg (Rx+ = 30/20lb)
27.6.2019 – Thursday
Skill development and drills:
Clean and jerk technique drills
WOD:
Every 2min, for 20min:
1 Clean and jerk (start moderately heavy, increase weight every round)
14 Burpees over the bar
Post WOD:
Accumulate 2min at the top of a ring support hold (with external rotation)
28.6.2019 – Friday
Skill development and drills:
Rowing technique
WOD:
5 Rounds for time:
20 Ring dips (Rx+ = strict)
35/27 Rowing calories
10m D-ball roll (70/50kg)
29.6.2019 – Saturday
“Kelly”
5 Rounds for time:
400m run
30 Box jumps (24/20”)
30 Wall balls (9/6kg)
30.6.2019 – Sunday
Skill development and drills:
Bench press technique
Hamstring mobility
WOD:
A) Bench press (RPE 8-9)
6 x 3
B) Romanian deadlift (RPE 7-8)
4 x 10
Post WOD:
30 Unbroken Bulgarian split squats per leg. Start on weaker leg. (Add weight if possible)
