13.5.2019 – Monday
Skill development and drills:
2 x 20 wide push ups
Bench press arch technique
Plyometric drills
WOD:
16min EMOM:
Even: 12 Box jumps (30/24”)
Odd: 6 Bench presses (bodyweight)
14.5.2019 – Tuesday
Skill development and drills:
3 x 8 Zombie squats (heavy)
3 x 12 double dumbbell sots press (medium form-control)
WOD:
5 Rounds for time:
8 Front squats (75/45kg)
16 Double DB push presses (22.5/15kg)
15.5.2019 – Wednesday
Skill development and drills:
3 x 8 false grip ring pull ups
2 x 35 hollow rocks
2 x 35 arch rocks
2 x 15 kipping ring dips
2 x 8 sots press (medium form-control)
WOD:
For time:
21-15-9
Hang power snatch (60/40kg)
12-9-6
Ring muscle ups
16.5.2019 – Thursday
Skill development and drills:
Jerk technique practice
2 x 12 Wall angels
Front rack mobility
WOD:
A) 5 x 3 Deadlifts (RPE 8)
B) 5 x 3 Jerks (RPE 8)
17.5.2019 – Friday
Skill development and drills:
Double under practice
Rowing technique
3 x 8 per leg calf raise (heavy)
WOD:
4 Rounds for time:
100m D-ball carry (70/50kg)
100 Double unders
30/22 Rowing calories
18.5.2019 – Saturday
Skill development and drills:
3 x 8 bicep curls (heavy)
2 x 8 zombie squats (medium form-control)
WOD:
In pairs, 21min AMRAP:
8 Hang power cleans (65/43kg)
4 Thrusters (65/43kg)
2 Legless rope climbs
19.5.2019 – Sunday
Skill development and drills:
3 x 25 hollow rocks
2 x 12 floor facing angels
WOD:
5 Rounds for time:
25 Burpees
20 Toes to bar
8 Strict wall facing HSPU (Rx+ = feet off the wall at the bottom)
