4.2.2019 – Monday
Skill development and drills:
Goblet squat practice
D-ball technique
WOD:
15min ladder:
1,2,3,4,5…D-ball over shoulder cleans (70/50kg)
2,4,6,8,10…Goblet squats (24/16kg)
5.2.2019 – Tuesday
Skill development and drills:
Power snatch – hip contact and aggressive catch
WOD:
15min EMOM:
5 Power snatch (40/27.5kg) + 8 Burpees over the bar
6.2.2019 – Wednesday
Skill development and drills:
Pistol mobility
Overhead stability
WOD:
A) 15min handstand walk practice
Rx+ = obstacle handstand walk
B) 3 Rounds for time:
5 Rope climbs
30 Alternating pistol squats
7.2.2019 – Thursday
Skill development and drills:
Kipping ring dip
Power clean cycling
WOD:
12-9-6-3-6-9-12
Ring dips
Power cleans (50/35kg)
8.2.2019 – Friday
Skill development and drills:
General warm up
WOD:
For max reps/calories:
Tabata Assault bike calories
Rest 1min
Tabata chin over bar pull up hold
Rest 1min
Tabata bear crawl
Rest 3min
Repeat!
9.2.2019 – Saturday
Skill development and drills:
Toes to bar and C&J practice
WOD:
16min AMRAP, in pairs:
20 Toes to bar
20 Box jumps (24/20”)
12 Clean and jerks (60/40kg)
10.2.2019 – Sunday
Skill development and drills:
Bench press arch
WOD:
A) 5 x 5 Across
Touch and go deadlifts
B) 5 x 5 Across
Bench press with 2sec pause on chest
