1.7.2019 – Monday
Skill development and drills:
Kip swing practice – toes to bar and chest to bar
Crow, headstand and handstand hold
WOD:
For time:
3 Rounds of:
12 Chest to bar pull ups
12 Front squats (50/35kg)
3 Rounds of:
10 Toes to bar
10 Handstand push ups
3 Rounds of:
8 D-ball over shoulder cleans (70/50kg)
8 Power snatches (50/35kg)
No rest between couplets.
2.7.2019 – Tuesday
Skill development and drills:
Power clean jerk technique
WOD:
15min AMRAP:
50 Double unders
5 Power cleans
5 Jerks (unbroken)
10/7 Assault bike calories
Rx = 70/48kg. Rx+ = 85/55kg
Post WOD:
If you did single unders, practice 5min AMRAP double unders
If you did double unders, accumulate 3min handstand hold
3.7.2019 – Wednesday
Skill development and drills:
Pistol mobility
Sandbag carry technique
WOD:
4 Rounds for time:
30m Sandbag carry (AHAP unbroken)
15 Burpee pull ups (Rx+ = 8 burpees muscle ups. Sc = burpee + 3sec bent arm hang)
24 Pistol squats (Sc = narrow stance goblet squats)
4.7.2019 – Thursday
Skill development and drills:
Rowing technique – make it perfect!
WOD:
30min EMOM:
1st: 15 Deadlifts (80/50kg)
2nd: 15 Weighted sit ups (15/10kg)
3rd: 15/12 Rowing calories
5.7.2019 – Friday
Skill development and drills:
General warm up and mobility
WOD:
For time:
4-8-12-16-20-16-12-8-4
Kettlebell swings (32/24kg)
1-1-1-1-1-1-1-1-1-1
Rope climb (Rx+ = legless)
3-6-9-12-15-12-9-6-3
Dumbbell thrusters (22.5/15kg per hand)
200m run after every round
6.7.2019 – Saturday
Skill development and drills:
Hang power clean cycling
WOD:
Buddy WOD
4min AMRAP:
20/18/16 Assault bike calories
20 Hang power cleans (60/40kg)
Rest 4min
Repeat 4 times
After each AMRAP, to be completed in “rest”:
>115 reps = no penalty
100-115 reps = 20 burpees each
<100 reps = 400m run + 15 burpees each
7.7.2019 – Sunday
Skill development and drills:
Hollow and arch rock
Seated and toenail transitions
Ring row and dip
Reps and sets: coach’s choice
WOD:
A) 15min ring muscle up skill practice
Rx+ = strict muscle ups
B) Find daily max overhead squat
(Sc = front squat with full grip)
