1.10.2018 – Monday
Skill development and drills:
Basic warm up and squat mobility
WOD:
3 Sets for max reps/calories:
Tabata assault bike calories
Tabata wall balls (9/6kg)
2.10.2018 – Tuesday
Skill development and drills:
Overhead mobility and stability warm up
5 x 5 max height tuck jump
WOD:
5 Rounds for time:
5 Push press (65/45kg)
10 Back squat (65/45kg)
If you drop the bar during a round, perform a 10 burpee penalty.
3.10.2018 – Wednesday
Skill development and drills:
Ring push up practice
2 x 14 per leg calf raise
Double and triple under practice
WOD:
14min AMRAP:
3 Deadlifts (130/87.5kg)
9 Ring push ups
27 Double unders
4.10.2018 – Thursday
Skill development and drills:
Snatch and handstand walk practice
WOD:
A) 3-3-3-3-3
Snatch
B) Accumulate 100m handstand walk / buddy wheelbarrow walk
5.10.2018 – Friday
Skill development and drills:
Phone your loved ones and say goodbye
WOD:
“Reverse Kalsu”
100 Burpees for time
EMOM 5 Thrusters (61/42.5kg)
6.10.2018 – Saturday
Skill development and drills:
Power clean technique practice
Push up technique refinement
WOD:
“The Chief”
3min AMRAP:
3 Power cleans (61/42.5kg)
6 Push ups
9 Air squats
Rest 1min
Repeat 5 times.
7.10.2018 – Sunday
Skill development and drills:
Ring muscle up technique practice
WOD:
6 Rounds for time:
5 Ring muscle ups
15 Kettlebell swings (32/24kg)
