24.9.2018 – Monday
Skill development and drills:
10min shoulder strength and stability drills
10min sprinting drills
WOD:
“Coffland”
6min hang hold
Every drop from the bar:
800m run
30 Push ups
25.9.2018 – Tuesday
Skill development and drills:
Front squat mobility
Rowing sprint start
WOD:
20min EMOM:
Even: 5 Front squats (bodyweight and taken from rack)
Odd: 200/150m row sprint
26.9.2018 – Wednesday
Skill development and drills:
Toes to bar rhythm practice
5-8min plyometric drills
WOD:
5 Rounds for time:
3 Legless rope climbs
12 Burpee tuck jumps
12 Toes to bar
27.9.2018 – Thursday
Skill development and drills:
Ring dip mobility and stability practice
WOD:
8 Sets for quality:
5 Strict ring dips plus external rotation
8 Box jumps (30/24”)
28.9.2018 – Friday
Skill development and drills:
General warm up and mobility work
WOD:
18min AMRAP:
1 Sandbag pyramid carry (45/40kg)
12 Russian KB swings (40/28kg)
12/9 Assault bike calorie SPRINT
29.9.2018 – Saturday
Charlotte’s birthday WOD:
Buy in 200m sandbag carry (45/40kg)
5rounds
9 Toes to bar
9 Power cleans (bodyweight)
9 Handstand push ups
Buy out: 40 sandbag squats
30.9.2018 – Sunday
Skill development and drills:
GHD sit up practice
Butterfly pull up shoulder circles
WOD:
In teams of 4:
200 GHD sit ups
300 Pull ups
400 Push ups
500 Air squats
All 4 work at the same time and have to complete an equal number of reps of each exercise. Change as and when desired.
