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

Monday 13th, October:

Warmup:
3x25s banded ankle distraction (gradually pushing knee over foot)

3x
8 walking lunge
30s wall squat hold
8 dislocates

Strength:
Work up to 3rm thruster
Work up to 5rm thruster

WOD: “Fran”
21-15-9
Thruster@43/30
Pull-up

Conditioning:
400m run time trial