18.2.2019 – Monday
Skill development and drills:
Toes to bar rhythm
General warm up
WOD:
For time:
50 Toes to bar
60 Box jumps (24/20”)
70 Kettlebell swings (24/16kg)
80 Wall balls (9/6kg)
19.2.2019 – Tuesday
Skill development and drills:
General shoulder warm up
WOD:
For quality:
200m Handstand walk
30 Rope climbs
20.2.2019 – Wednesday
Skill development and drills:
Bar MU practice
Front squat mobility
WOD:
18min EMOM:
Even: 5 Bar muscle ups / 6 stomach to bar pull ups/ 7 chest to bar pull ups / 8 strict pull ups / 9 kipping pull ups / 10 elastic strict pull ups
Odd: 15 Front squats (40/27.5kg)
21.2.2019 – Thursday
Skill development and drills:
Power snatch hip contact drills
WOD:
For time:
1-20 Burpees over the bar
20-1 Hang power snatches (30/20kg)
22.2.2019 – Friday
Skill development and drills:
Rowing technique
WOD:
In 90sec:
15 Thrusters (35/22.5kg)
Max calories row
Rest 90sec
Repeat 10 times
23.2.2019 – Saturday
Skill development and drills:
Kettlebell swings
Air squat mobility
WOD:
20min AMRAP, in pairs:
10 + 10 Kettlebell swings (20/12kg)
15 + 15 Sit ups
20 + 20 Air squats
24.2.2019 – Sunday
Skill development and drills:
Double under practice
Overhead squat mobility
WOD:
16min ladder:
1,2,3…Overhead squats (40/27.5kg)
2,4,6…Push ups
4,8,12…Double unders
