3.9.2018 – Monday
Skill development and drills:
Hip and overhead mobility
3 x 45sec hollow hold
WOD:
17min AMRAP:
22 Wall balls (9/6kg)
8 Sandbag box step overs (55/45kg)
4.9.2018 – Tuesday
Skill development and drills:
8-10min shoulder stability drills
WOD:
5 Rounds for max reps:
3 + 3 Turkish get ups (32/24kg)
Max effort kettlebell swings (32/24kg)
Rest 2min
5.9.2018 – Wednesday
Skill development and drills:
10 Ring swings
10 Ring swing to hip pop
10 Seated transitions
10 Strict ring dips
5 Ring MU / attempts
WOD:
12-9-6-3
Ring muscle ups
Front squat (70/47.5kg)
6.9.2018 – Thursday
Skill development and drills:
5 x 5 depth jumps
Pistol squat mobility
Hang clean and jerk cycling practice
WOD:
3 Rounds for time:
40 Alternating weighted pistol squats (20/12kg)
15 Hang power clean and jerk (50/35kg)
7.9.2018 – Friday
Skill development and drills:
3 x 30sec pike stretch
2 x 35 hollow rocks
2 x 15 per side calf raise
WOD:
18min AMRAP:
12 Deadlifts (100/65kg)
8 Burpees over the bar
45 Double unders (Rx+ = 15 triple unders)
8.9.2018 – Saturday
Skill development and drills:
Snatch mobility and skill practice
WOD:
In pairs, 5 rounds for time:
Accumulate 1000/800/600kg snatch
700m buddy run
9.9.2018 – Sunday
Skill development and drills:
5 x 15m broad jumps
15min bar muscle up practice
WOD:
12min AMRAP:
4 Bar muscle ups
12 Thrusters (50/35kg)
