13.8.2018 – Monday
Skill development and drills:
8-12min jumping and plyometric drills
Overhead squat mobility
WOD:
6 Rounds for time:
12 Overhead squats (50/35kg)
15 Kettlebell swings (32/24kg)
14.8.2018 – Tuesday
Skill development and drills:
Pistol mobility and technique practice
WOD:
A) In 2min:
5 Bench press (75% Bodyweight)
Max reps push ups
Rest 2min
Repeat for 4 sets
B) In 2min:
5 Back squats (125% Bodyweight)
Max reps pistol squats
Rest 2min
Repeat for 4 sets
15.8.2018 – Wednesday
Skill development and drills:
5-8min plymetric warm up
30-40 bicep curls (moderate weight)
WOD:
Every 2min for 24min:
2 Legless rope climbs
6 Box jump (30/24”) OR (Rx + = over box jumps (24/20”)
12 Kipping ring dips
16.8.2018 – Thursday
Skill development and drills:
Bar muscle up practice
Prayer stretch 60sec hold
Basic sprinting warm up
WOD:
6 Rounds for time:
15 Pull ups
400m run
5 Bar muscle ups
200m sprint
17.8.2018 – Friday
Skill development and drills:
Sandbag clean technique practice
Hip and thoracic mobility
3 x 12 squat tuck jumps
WOD:
18min AMRAP:
21 Wall balls (9/6kg)
1 Sandbag obstacle carry (75/55kg)
18.8.2018 – Saturday
Skill development and drills:
Handstand walk practice
Shoulder stability drills
WOD:
5 Rounds for time:
10m handstand walk/buddy wheelbarrow walk each
40 Buddy over burpees
19.8.2018 – Sunday
Skill development and drills:
20min ring MU practice
WOD:
12min AMRAP:
4 Ring muscle ups
8 Power snatches (50% bodyweight)
