15.10.2018 – Monday
Skill development and drills:
Turkish get up technique
Farmer’s carry warm up
WOD:
A) 5 x 10m farmer’s carry
Heavy as possible without stopping
B) 5 x 2 per arm Turkish get up
Heavy as possible with great technique
16.10.2018 – Tuesday
Skill development and drills:
Clean and jerk mobility and technique practice
WOD:
30min EMOM
1 Clean and jerk (bodyweight)
17.10.2018 – Wednesday
Skill development and drills:
Kettlebell swing technique refinement
Butterfly shoulder circles and chest to bar practice
WOD:
18min AMRAP:
15 Russian KB swings (40/28kg)
12 Burpees over the KB
9 Chest to bar pull ups
18.10.2018 – Thursday
Skill development and drills:
Mobility and skill practice
WOD:
12min AMRAP:
6 Handstand push ups (Rx+ = deficit)
12 Alternating pistol squats (Rx+ = 16/12kg)
19.10.2018 – Friday
Skill development and drills:
Rowing technique practice
Hip and thoracic mobility
WOD:
For time:
200 Wall balls (9/6kg)*
*Every break = 250m row
20.10.2018 – Saturday
Skill development and drills:
Kipping ring dip practice
WOD:
In pairs, for time:
42-30-18
Push press (50/35kg)
Ring dip
Clapping push ups
21.10.2018 – Sunday
Skill development and drills:
Ring MU practice
WOD:
21-15-9
Deadlifts (120/90kg)
12-9-6
Ring muscle ups
