29.4.2019 – Monday
Skill development and drills:
3 x 5 Paused power cleans (2sec off floor, 2sec at knee, 2sec at high hang, 2sec on catch) – medium form-control weight
2 x 10 per leg Bulgarian split squats (heavy)
Pistol mobility
WOD:
3 Rounds for time:
7 Power clean and jerk (70/48kg)
14 Alternating pistol squats (20/16kg)
30.4.2019 – Tuesday
Skill development and drills:
3 x 45sec hollow hold
3 x 8 handstand rocks
3 x 10 shoulder taps
WOD:
A) 100m handstand walk
(Scaled = buddy assisted walk)
B) 50 Assault bike calories for time
1.5.2019 – Wednesday
Skill development and drills:
Snatch mobility and technique
2 x 12 Sots press (medium form-control)
Hamstring mobility
WOD:
A) Every 45sec, for 12 sets:
1 Snatch + 2 hang power snatch + 3 overhead squats (heavy)
B) 10min EMOM:
7 Toes to bar + 11 Push ups
2.5.2019 – Thursday
Skill development and drills:
2 x 30 hollow rocks
2 x 30 arch rocks
3 x 12 ring dips
3 x 12 ring rows (feet on box)
WOD:
14min AMRAP:
5 Ring muscle ups
15 Burpees
Rx+ = 14min AMRAP of burpee muscle ups
3.5.2019 – Friday
Skill development and drills:
Rowing technique practice
2 x 12 per side calf raise (heavy)
2 x 12 per arm KB wrist curls (heavy)
WOD:
30min AMRAP:
15/12 Rowing calories
75 Double unders
25 KB swings (24/16kg)
4.5.2019 – Saturday
Skill development and drills:
General warm up and devil press technique
WOD:
In pairs:
20 x 100m Sandbag carry (50kg)
AMRAP: Devil presses (22.5/15kg per hand)
Layout:
Buddy 1 carries the sandbag while buddy 2 does devil presses. Every devil press completed takes 3sec off your total time. Switch after every sandbag run. Sandbag carried on chest/stomach.
5.5.2019 – Sunday
CLOSED – Bevrijdingsdag!
