15.4.2019 – Monday
Skill development and drills:
Rowing technique
12 per side DB windmills (medium form-control)
2 x 12 per leg Bulgarian split squats (medium form-control)
WOD:
18min AMRAP:
24 Alternating dumbbell snatches
24 Dumbbell box step ups
24/18 Calorie row
Rx = 22.5/15kg
16.4.2019 – Tuesday
Skill development and drills:
1min weighted plank
20 feet together goblet squats (heavy)
60m pinch grip farmers carry
Pistol mobility
WOD:
21min AMRAP:
13 Push ups
10 Pistol squats (16/12kg)
7 Neutral grip strict pull ups
17.4.2019 – Wednesday
Skill development and drills:
Hang power clean cycling
Trap 3 raise x 20 (light)
Thoracic and shoulder mobility
WOD:
“DT”
5 Rounds for time:
12 Deadlifts
9 Hang power cleans
6 Power jerks
Rx = 70/47.5kg
Rx+ = heavy DT (93/66kg)
18.4.2019 – Thursday
Skill development and drills:
30 strict leg raises
30 L ups
30 Pullovers
Middle and side splits – 1min each
WOD:
For time:
21-15-9
Toes to bar
42-30-18
Wall balls (9/6kg)
19.4.2019 – Friday
CLOSED
20.4.2019 – Saturday
Skill development and drills:
2 x 30sec crow hold
2 x 30sec headstand hold (straight legs)
Kipping HSPU practice
WOD:
In pairs, for time:
120 Russian swings (40/28kg)
80 Handstand push ups (Rx = butt off wall)
200/160/120 Assault bike calories
One works, one rests
21.4.2019 – Sunday
CLOSED
