31.12.2018 – Monday
Skill development and drills:
Hang power clean cycling
Legless rope climb technique
WOD:
In teams of 3, 30min AMRAP:
6 Legless rope climb
30 Hang power cleans (50/35kg)
45 Box jumps (30/24”)
1 Works, 2 rest, change as and when needed for maximum reps!
1.1.2019 – Tuesday
Closed – HAPPY NEW YEAR!
2.1.2019 – Wednesday
Skill development and drills:
Short technical warm up
WOD:
12 Sets for quality:
3 Ring muscle ups
3 Snatches (RPE 6)
3.1.2019 – Thursday
Skill development and drills:
Handstand push up practice – tripod position
Power clean cycling
WOD:
“Diane”
21-15-9
Deadlifts (102/70kg)
Handstand push ups
Timecap 10min
Rest exactly 3min
21-15-9
Hang power cleans (60/40kg)
Burpees over the bar
Timecap 8min
4.1.2019 – Friday
Skill development and drills:
Basic warm up and hip mobility
WOD:
A) In 30sec, max effort assault bike calories*
Rest 90sec
Repeat 10 times
*Men must achieve minimum 20 calories and ladies 15 calories – every calorie under target will result in 3 burpees as a penalty to be performed in your 90sec rest break.
Rest 3min
B) 30-20-10
Alternating DB snatch (22.5/15kg)
DB goblet squats (22.5/15kg)
5.1.2019 – Saturday
Skill development and drills:
Butterfly shoulder circles and kip to L-sit practice
WOD:
3 Rounds for time, in pairs:
40 Chest to bar pull ups
40 Toes to bar
40 Thrusters (50/35kg)
6.1.2019 – Sunday
Skill development and drills:
Push press – jerk rack positioning
WOD:
A) 3-3-3-3-3
Push press
B) 8min AMRAP:
15 Russian swings (40/28kg)
45 Double unders
