28.1.2019 – Monday
Skill development and drills:
General warm up and mobility
Shoulder stability drills
WOD:
32min EMOM:
1st: 16 Front squats
2nd: 14 Push press
3rd: 12 Thrusters
4th: Rest
Rx = 42.5/30kg
29.1.2019 – Tuesday
Skill development and drills:
Snatch technique and mobility practice
WOD:
A) Build up to a heavy but perfect snatch
B) Every 30sec, for 12min:
1 Snatch + 3 overhead squats @ 50% of A
30.1.2019 – Wednesday
Skill development and drills:
Bench press technique and arch set up
WOD:
20sec max effort bench press (55/32.5kg)
Rest 20sec
40sec max effort Russian KB swings (36/24kg)
Rest 20sec
Repeat 15 times
31.1.2019 – Thursday
Skill development and drills:
Toes to bar technique and posterior chain mobility
WOD:
17min AMRAP:
13 Toes to bar
14 Single arm DB clean and jerk (22.5/15kg)
15/11 Assault bike calories
1.2.2019 – Friday
Skill development and drills:
Push up technique (straight body!)
Rowing technique and sprint start
WOD:
21min AMRAP:
17 Push ups
21 Box jumps (24/20”)
250m Row
2.2.2019 – Saturday
Skill development and drills:
General warm up
WOD:
20min AMRAP, in pairs:
4 + 4 Burpee front rack step ups (22.5/15kg per hand)
15 + 15 Wall balls (9/6kg)
3.2.2019 – Sunday
Skill development and drills:
Bar muscle up practice
Double and triple unders (get your first one!)
WOD:
5 Rounds for time:
5 Bar muscle ups
5 Strict handstand push ups
50 Double unders
