Friday 24th, October:

Warmup:

3x20s angled glute stretch (leg angle over box, dropping hip downwards (ea. leg)

*establish two lines, (two prowlers, going in opposite directions on astro-turf)

20m prowler push relay x 5m AMRAP

Technique/Skill:

5-10min group muscle up practise/scaling options

Strength:

10×3 front squat (E2MOM)

WOD: “Schlitz” – 4RFT

400m run

4 muscle ups

40 DUs

Thursday 23rd, October:

Warmup:
3x
15 dislocates
8 ring row

3x45s thoracic extension work (elbows in front rack position, on a box – easing head through the shoulders)

Strength:
8×4 strict press

WOD: For max reps-
6min row for calories
5min box jumps@24/18
4min airdyne for calories
3min STOH@50/30
2min double unders
1min airsquats

Tuesday, 21st October:

Warmup:

25 empty bar shrugs

30s empty bar OH squat hold

3x

100m run

6 jumpsquat

10 hollow rocks

Strength:

5x(1+1) clean pull + power clean

WOD1: 8m AMRAP (+3 for as many round as possible…)

3 power clean@60/40

3 cal row

6…

6…

(1min rest)

WOD2: “Wallball ladder…”

EMOM x max

18, 21, 24, 27…

*starting with 18 reps in the minute, perform wall balls within the 60s time restraints, these roll over onto the next one without rest- when you cannot complete tasked reps, stop and submit score.

Monday 20th, October:

Warmup:

5mins coach guided quad mashing/foam rollers

5x alternating

30s squat hold (holding pole or forcing knees out with elbows)

15s couch stretch (ea.leg)

Strength:

Every 2mins – 10×3 back squat ‘across’ (add weight each set, we are not looking at failing any sets, even 1kg counts!)

WOD: 6RFT

6 HSPU

20m KB farmers carry@16/12

6 KB thrusters@16/12

*800m row buy-out

Friday 17th, October:

Warmup:
15 dislocates
15 face pulls
15 push-ups
15 dynamic lunges
15 leg swings (ea.)
15 banded goodmornings

Strength:

3x
Power clean + Hang Power clean (1+1)

WOD: 20m amrap
7 CTB pull-ups
400m run
7 power cleans@50/30
*rest 60s between each round you complete
**the idea is to go as hard and as fast you can, essentially sprinting each round- so compiled rest is limited!

Thursday 16th, October:

Warmup:

3x

8 face pulls

8 lunging dislocates

4x 30s (progressively narrower OH squat wall holds, with broomstick)

Strength:

6x (1+1) snatch + hang power snatch

 

WOD:

15 Power Snatches, 40/25
100 Double unders
12 Power Snatches, 45/30
100 Double unders
9 Power Snatches, 50/35
100 Double unders
6 Power Power Snatches, 55/40