6.8.2018 – Monday
Skill development and drills:
Tripod headstand hold
Freestanding handstand hold
WOD:
10 sets for quality:
8 Box jump (30/24”)
8 Handstand push ups
7.8.2018 – Tuesday
Skill development and drills:
Ankle mobility
Pistol squat and double under practice
3 x 10m per leg single leg bounds
WOD:
5 Rounds for time:
30 Alternating pistol squat (Rx+ = jumping pistols)
80 Double unders
8.8.2018 – Wednesday
Skill development and drills:
Basic mobility
5-8min plymetric drills
WOD:
5 Rounds for time:
5 Bar muscle ups
5 Power cleans (Bodyweight)
5 Front squats (Bodyweight)
9.8.2018 – Thursday
Skill development and drills:
Freestanding HS hold practice
5-8min Sprinting drills
WOD:
25min AMRAP for quality:
15m Burpee broad jump
15m Handstand walk / 60 Shoulder taps
10.8.2018 – Friday
Skill development and drills:
Soft tissue release on quads and lower back
Hip mobility
WOD:
18min AMRAP:
5 Deadlifts (120/90kg)
15/12 Calories assault bike SPRINT
20m Single arm overhead lunge walk (32/24kg)
11.8.2018 – Saturday
Skill development and drills:
Rowing sprint technique
Kettlebell snatch technique
WOD:
In pairs, 8 rounds for time:
250m Row
10 Kettlebell snatches (36/28kg)
10 Toes to bar
12.8.2018 – Sunday
Skill development and drills:
Shoulder stability drills (5-8min)
5-8min Sprinting warm up
WOD:
Every 2min for 30min:
3+3 per arm Turkish get ups (Very heavy)
20m Sled push SPRINT (80/50kg)
