23.7.2018 – Monday
Skill development and drills:
Bench press technique
2 x 20 banded pull aparts
2 x 20 banded face pulls
WOD:
30sec work, 30sec rest for 5 rounds:
Assault bike calories
Slamball box step ups (50/35kg and 20” box)
Bench press (50/35kg)
24.7.2018 – Tuesday
Skill development and drills:
KB snatch and toes to bar skill practice
WOD:
21-15-9
Kettlebell snatch (32/24kg)
Toes to bar
Rest 3min
15-9-3
Kettlebell snatch (32/24kg)
Toes to bar
25.7.2018 – Wednesday
Skill development and drills:
Tripod headstand practice
Freestanding HS hold practice
WOD:
12min AMRAP:
6 Strict handstand push ups
3 Manmakers (22.5/15kg per hand)
26.7.2018 – Thursday
Skill development and drills:
Overhead squat mobility and technique
2 x 15 banded shoulder external rotations
2 x 15 banded shoulder internal rotations
WOD:
15min AMRAP:
8 Burpees over the bar
12 Overhead squats (50/35kg)
16 Weighted sit ups (15/10kg)
27.7.2018 – Friday
Skill development and drills:
Basic warm up only
WOD:
In teams of 3:
225 GHD sit ups / elastic resisted sit ups
300/250 Ski erg calories
450 Wall balls (9/6kg)
9 x 100m Farmer’s carry (40/28kg per hand)
28.7.2018 – Saturday
Skill development and drills:
Basic warm up only
WOD:
“Pendlay total”
1RM Back squat
1RM Push press
1RM Power clean
29.7.2018 – Sunday
Skill development and drills:
2 x 10 IYTW shoulder development
10min sprinting and jumping drills
WOD:
15min AMRAP:
10 Ring rows
10m broad jumps
20m bear crawl
