20.8.2018 – Monday
Skill development and drills:
Basic technical warm up only
WOD:
30min EMOM:
1: 4 Power cleans (Bodyweight)
2: 6 Handstand push ups
3: 8 Chest to bar pull ups
21.8.2018 – Tuesday
Skill development and drills:
Double under practice
3 x 12 clapping push ups (aim for maximum height)
3 x 8 squat tuck jumps (no resting during the set)
WOD:
3min AMRAP:
9 Thrusters (40/27.5kg)
35 Double unders
Rest 90sec
3min AMRAP:
6 Thrusters (50/35kg)
25 Double unders
Rest 90sec
3min AMRAP:
3 Thrusters (60/40kg)
15 Double unders
22.8.2018 – Wednesday
Skill development and drills:
3 x 15m per leg single leg bounds
3 x 15m broad jump
3 x 5 per arm single arm med ball throw (3-6kg)
WOD:
30sec work, 30sec rest:
Max effort assault bike calories
D ball / Sandbag march (70/45kg)
Repeat for 12min
23.8.2018 – Thursday
Skill development and drills:
Toes to bar rhythm practice
Clean and jerk technique and weight build up
WOD:
20min ladder:
1 Clean and jerk (Bodyweight)
1,2,3,4,5…Toes to bar
24.8.2018 – Friday
Skill development and drills:
Rowing technique practice
10min plyometric jumping practice
WOD:
16min AMRAP:
10m Broad jumps
15 Russian swings (40/32kg)
10/7 Calories row
25.8.2018 – Saturday
Skill development and drills:
Technical practice only
WOD:
“DT”
5 Rounds for time:
12 Deadlifts
9 Hang power cleans
6 Power jerks
Rx = 70/47.5kg
26.8.2018 – Sunday
Skill development and drills:
Sprinting warm up
General soft tissue release
WOD:
6 Rounds for time:
200m sprint
12 Burpees
15 Wall balls (9/6kg)
