15.7.2019 – Monday
Skill development and drills:
Double/triple under practice
WOD:
100 Double unders
10 Sandbag over shoulder cleans (75/45kg)
100 Double unders
60m Sandbag carry (75/45kg)
100 Double unders
30 Burpees over the sandbag
16.7.2019 – Tuesday
Skill development and drills:
Pistol mobility and stability work
Y presses and IYTW for shoulder stability
WOD:
In 6min:
20 Deadlifts (60/40kg)
30 Chest to bar pull ups
40 Pistol squats
In 5min:
15 Deadlifts (60/40kg)
25 Chest to bar pull ups
35 Pistol squats
In 4min:
10 Deadlifts (60/40kg)
20 Chest to bar pull ups
30 Pistol squats
Finish before 6/5/4min are up? Then rest.
Don’t finish? Every missed rep = 1 burpee to be done immediately after the 4min set.
17.7.2019 – Wednesday
Skill development and drills:
Power snatch and jerk cycling
Push up technique
WOD:
5 Rounds for time:
8 Hang power snatches (50/35kg)
14 Jerks (50/35kg)
20 Push ups
Rest 90sec
18.7.2019 – Thursday
Skill development and drills:
Pose running drills
L ups and kip swing rhythm
WOD:
For time:
40 Toes to bar
30 Cleans (45/30kg)
700m run
30 Toes to bar
20 Cleans (55/35kg)
400m run
20 Toes to bar
10 Cleans (65/43kg)
200m run
19.7.2019 – Friday
Skill development and drills:
Rowing and d-ball clean technique
WOD:
In 3min:
20/16 Assault bike calories
6 D-ball over shoulder cleans (70/50kg)
8 Weighted box step ups (22.5/15kg)
Rest 1min
Repeat for 6 sets
20.7.2019 – Saturday
Skill development and drills:
Front rack mobility and HPSU technique
WOD:
In pairs, 21min AMRAP:
21 Handstand push ups
21 Pull ups
21 Front squats (50/35kg)
21 Burpees over the bar
21.7.2019 – Sunday
Skill development and drills:
Power clean cycling
Front rack mobility
Prone thoracic extensions 3 x 15
WOD:
4 Rounds for time:
10 Power cleans
5 Thrusters
15 Back squats
Rx = 50/35kg
