12.11.2018 – Monday
Skill development and drills:
Clean and jerk technique and mobility
WOD:
Every 30sec for 12min:
1 Clean pull + 1 hang clean + 1 jerk
Rx = 70/47.5kg
Rest 3min
Every 30sec for 12min
3 Clusters
Rx = 60/40kg
13.11.2018 – Tuesday
Skill development and drills:
General warm up
KB swing technique refinement
WOD:
18min ladder:
1,2,3,4,5…Burpee box jumps (24/20”)
2,4,6,8,10…KB swing (36/24kg)
14.11.2018 – Wednesday
Skill development and drills:
Toes to bar technique and rhythm
Squat mobility
WOD:
30sec max effort air squats
30sec max effort Assault bike calories
30sec max effort toes to bar
Repeat for 6 rounds
15.11.2018 – Thursday
Skill development and drills:
Bench press technique practice
WOD:
A) Deadlift
5-5-5-5-5
B) Bench press
5-5-5-5-5
16.11.2018 – Friday
Skill development and drills:
Basic plyometric warmup
Hip and thoracic mobility
Overhead stability
WOD:
5 Rounds for time:
15m Bear crawl / 10m HS walk
12 Box jumps (24/20”)
8 Dumbbell thrusters (22.5/15kg per hand)
17.11.2018 – Saturday
Skill development and drills:
Rowing technique
Hip and thoracic mobility
Pep talk to toughen up and go as hard as possible without passing out
WOD:
In pairs:
4km row for time. Switch every 2min until completion.
Straight into:
200 wall balls (9/6kg) for time*
One works, one rests, change as needed
18.11.2018 – Sunday
Skill development and drills:
Double under practice
Overhead squat technique and mobility
WOD:
5 Rounds for time:
20 Overhead squats (50/35kg)
100 Double unders
