29.10.2018 – Monday
Skill development and drills:
Pistol squat mobility and stability practice
WOD:
12min AMRAP:
4 Alternating pistol squats (24/16kg)
1 Deadlift (1.5x bodyweight)
30.10.2018 – Tuesday
Skill development and drills:
Bench press technique
2 x 20 banded pull aparts
2 x 20 per arm banded external rotations
WOD:
20min EMOM:
Even: 5 Bench presses (75% bodyweight)
Odd: 10 Russian KB swings (40/28kg)
31.10.2018 – Wednesday
Skill development and drills:
Rowing technique warm up
Hip and thoracic mobility
Shoulder extension mobility
Banded shoulder warm up
WOD:
6 Rounds for time:
250m row
30 Wall balls (9/6kg)
15 Strict dips
1.11.2018 – Thursday
Skill development and drills:
Ring muscle up practice
Shoulder stability drills
WOD:
5 Rounds for time:
6 Ring muscle ups
20 Alternating dumbbell snatches (22.5/15kg)
2.11.2018 – Friday
Skill development and drills:
Hang power clean practice
Front squat mobility
WOD:
15sec work, 15sec rest:
10 x Assault bike sprints
10 x Hang power clean (40/27.5kg)
10 x Front squat (40/27.5kg)
3.11.2018 – Saturday
Skill development and drills:
Double under practice
4 x 20 hollow rocks
WOD:
In pairs, complete
800 Double unders / 1200 single unders*
Buddy 1 skips while buddy 2 hold a push up position just above the ground. Switch every 50 reps.
4.11.2018 – Sunday
Skill development and drills:
Butterfly chest to bar pull up practice
Thruster mobility and breathing pattern
WOD:
Minute 0-3:
3 Rounds
8 Chest to bar pull ups
8 Thrusters (42.5/30kg)
Minute 3-7:
3 Rounds
10 Chest to bar pull ups
10 Thrusters (42.5/30kg)
Minute 7-12:
3 Rounds
12 Chest to bar pull ups
12 Thrusters (42.5/30kg)
