18.3.2019 – Monday
Skill development and drills:
Shoulder circles, kip swings and butterfly practice
WOD:
16min AMRAP:
15 Deadlifts (60/40kg)
8 Back rack lunges (60/40kg)
21 Pull ups
19.3.2019 – Tuesday
Skill development and drills:
Handstand walk practice
WOD:
6 Rounds for time:
10m Handstand walk / 20m Bear crawl
10 Devil presses (22.5/15kg per hand)
20.3.2019 – Wednesday
Skill development and drills:
Rowing technique
Pistol mobility
WOD:
5 Rounds for time:
25 Push ups
30 Pistol squats
500m Row
21.3.2019 – Thursday
Skill development and drills:
Squat mobility (thoracic extension and ankle flexion)
WOD:
20min EMOM:
Even: 20m Slamball carry (70/50kg)
Odd: 14 Goblet squats (24/16kg)
22.3.2019 – Friday
Skill development and drills:
Overhead stability
WOD:
6 Rounds for time:
13 Dumbbell push press (22.5/15kg per hand)
15 Box jumps (24/20”)
3 Legless rope climbs
23.3.2019 – Saturday
Skill development and drills:
General warm up and mobility
WOD:
In pairs, 6 rounds for time:
15m + 15m Overhead lunge walk (15/10kg)
30m + 30m Bear crawl
15m + 15m Crab walk
24.3.2019 – Sunday
Skill development and drills:
Zombie squat practice
Bar muscle up technique
WOD:
21-15-9
Bar muscle ups
Front squats (70/47.5kg)
END OF CYCLE: Strength cycle starts 25.3.2019
