21.1.2019 – Monday
Skill development and drills:
Overhead squat mobility
Muscle up practice
WOD:
14min AMRAP:
5 Ring muscle ups
7 Hang power snatch (45/32.5kg)
9 Overhead squats (45/32.5kg)
22.1.2019 – Tuesday
Skill development and drills:
Overhead mobility and shoulder stacking for handstand
Pistol mobility
WOD:
10 Rounds for time:
12 Alternating pistol squats
10m Handstand walk / 20 Shoulder taps
23.1.2019 – Wednesday
Skill development and drills:
Double and triple under practice
WOD:
A) Build up to a daily max deadlift*
*daily max = heaviest weight you can lift with near perfect form on the day
B) In 1min:
3 Deadlifts (85% of A)
Max reps double unders
Rest 30sec
Repeat 8 times
24.1.2019 – Thursday
Skill development and drills:
Butterfly shoulder circles
WOD:
4 Rounds for time:
60/45m Sandbag carry (50kg)
25 Pull ups
25.1.2019 – Friday
Skill development and drills:
General warm up and mobility
WOD:
10min EMOM:
15 Back squats (45/32.5kg)
Rest 4min
10min EMOM:
15 Burpees
26.1.2019 – Saturday
Skill development and drills:
Technique drills for C&J
WOD:
A) Find 1RM power clean
B) “Grace”
30 Clean and jerks for time (61/42.5kg)
27.1.2019 – Sunday
Skill development and drills:
Cartwheel technique practice
WOD:
18min AMRAP:
2 Legless rope climb
10 Alternating side cartwheels
20 Alternating dumbbell snatches (22.5/15kg)
