26.11.2018 – Monday
Skill development and drills:
Double and triple under practice
Overhead squat technique
WOD:
For time:
50 Overhead squats (40/27.5kg)
100 Double unders
40 Front squats (60/40kg)
100 Double unders
30 Deadlifts (80/52.5kg)
100 Double unders
27.11.2018 – Tuesday
Skill development and drills:
Basic technical warm up only
WOD:
Buy in:
5 Legless rope climbs
3 Rounds
8 Double dumbbell burpee box step overs
8 Double dumbbell hang power cleans
Buy out:
5 Legless rope climbs
Rx = 22.5/15kg per hand
28.11.2018 – Wednesday
Skill development and drills:
General work up only
WOD:
For quality:
5-5-5-5-5 (Rising bar)
Bench press
5-5-5-5-5
Ring muscle up
Rx+ = strict ring MU
29.11.2018 – Thursday
Skill development and drills:
Posterior chain mobility
Snatch technique practice
WOD:
7 Rounds for time:
11 Toes to bar
5 Snatches (60/40kg)
30.11.2018 – Friday
Skill development and drills:
General warm up only
WOD:
“All about the balls”
5 Rounds for time:
25 Wall balls (9/6kg)
10 D-ball over shoulder cleans (70/50kg)
1.12.2018 – Saturday
“I PLANK, YOU PLANK”
For Time (with a Partner):
5,000 meter Row
50 Front Squats 50/35kg
60 Box Jumps 24/20”
2.12.2018 – Sunday
“COFFEY” (with a Partner)
For Time:
800 meter Run (2 x 400m mark together)
50 Back Squats (135/95 lb)
50 Bench Press (135/95 lb)
800 meter Run
35 Back Squat (135/95 lb)
35 Bench Press (135/95 lb)
800 meter Run
20 Back Squat (135/95 lb)
20 Bench Press (135/95 lb)
800 meter Run
