10.9.2018 – Monday
Skill development and drills:
Overhead squat mobility and technique
Rowing technique
WOD:
3 Rounds for time:
15 Overhead squats (45/30kg)
30/22 Assault bike calories
15 Overhead squats (45/30kg)
500m row
11.9.2018 – Tuesday
Skill development and drills:
Technical warm up only
WOD:
4 Rounds for time:
8 Slamball over shoulder cleans (70/50kg)
16 Toes to bar
3 Rope climbs
12.9.2018 – Wednesday
Skill development and drills:
Shoulder strength development
Kettlebell snatch technique
WOD:
3 Rounds for time:
20 Kettlebell snatches (36/24kg)
20 Pull ups
13.9.2018 – Thursday
Skill development and drills:
15min plyometric practice
WOD:
14min AMRAP:
12 Box jumps (30/24”)
24 Push ups
14.9.2018 – Friday
Skill development and drills:
Basic warm up and mobility only
WOD:
10 Rounds for time:
25 Air squats
30m Broad jumps
30m Bear crawls
15.9.2018 – Saturday
Skill development and drills:
Bench press technique
Double under practice
WOD:
In pairs, for time:
20 Bench press (40/30kg)
50 Double unders
18 Bench press (50/35kg)
50 Double unders
16 Bench press (60/40kg)
50 Double unders
14 Bench press (70/47.5kg)
50 Double unders
12 Bench press (80/55kg)
50 Double unders
10 Bench press (90/62.5kg)
16.9.2018 – Sunday
Skill development and drills:
Ring muscle up technique practice
WOD:
12min AMRAP:
5 Ring muscle ups
100m row sprint
