8.10.2018 – Monday
Skill development and drills:
Kipping/butterfly pull up practice
Bar muscle up development
Shoulder stability drills – 10min
WOD:
15min EMOM:
3 Pull ups
2 Chest to bar pull ups
1 Bar muscle up
Rx+ = weight vest (9/6kg). Gymnastic rock stars only!!!
9.10.2018 – Tuesday
Skill development and drills:
Basic warm up, stretching and soft tissue release
Rowing technique
WOD:
A) 6 x 4 per leg barbell reverse lunge (As heavy as possible with great technique)
B) 500m row for time
10.10.2018 – Wednesday
Skill development and drills:
Kipping HSPU practice – butts off the wall!
WOD:
21-15-9
Handstand push ups
9-6-3
Manmakers (22.5/15kg per hand)
11.10.2018 – Thursday
Skill development and drills:
Overhead squat mobility and technique refinement
WOD:
5 Rounds for time:
12 Overhead squats (55/37.5kg)
20/15 Assault bike calories
12.10.2018 – Friday
Skill development and drills:
Slamball clean practice – go heavy!
WOD:
20min AMRAP:
4 Slamball over shoulder cleans (70/50kg)
40 Double unders
15 Abmat sit ups
13.10.2018 – Saturday
Skill development and drills:
Rope climb practice
5-8min plyometric warm up
WOD:
16min AMRAP, in teams of 3, follow the leader style:
1 Rope climb
3 Box jumps (30/24”)
15m Bear crawl (Rx+ 10m handstand walk)
14.10.2018 – Sunday
Skill development and drills:
Toes to bar rhythm practice
Overhead stability warm up
WOD:
27-21-15-9-3
Alternating dumbbell snatch (22.5/15kg)
Toes to bar
