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Friday 20th Oct

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Warm up
Shoulder/wrist mobs
Power snatch skills
Barbell cycling:
10mins to establish
3rm TNG Power snatch

Mix modality aerobic sessions
45sec -Row 70% effort
45sec – rest
45sec – HSPU (done is sets of 3-5reps at a time)
45sec – rest
45sec – Power snatch (done is sets of 3 @ 80%)
45sec – rest
4 Rounds

Thursday 19th Oct

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Warm up
Lat/midline activation

Skill:
L1: Kipping pull up progressions with coach
L2: 1 T2B + 1 Pull up + 1 CTBx2 x6 sets (for quality)

Wod:
12min amrap
5 pull ups
run 100m
10 target burpees
run 100m

Finisher: 8min EMOM
1stmin – 6sec CTB hold + 6sec Eccentric + 6sec active hang
2nd min – 35sec hollow body hold

Friday 13th Oct

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Warm up
Hip/shoulder mobs
Squat warm up
Barbell cycling:
10mins to establish 3rm thruster taken from the floor

Mix modality aerobic session
45sec – Assault Bike 70% effort (@3km bike watts)
45sec – rest
45sec – Pullup (done is sets of 3-5reps at a time)
45sec – rest
45sec – Thrusters (done is sets of 3 @ 80%)
45sec – rest
4 Rounds

 

Wednesday 11th Oct

By: 0

Warm up
hip mobility/calfs
Wod: For time
500m run + 50 sit ups + 5 rope climbs
400m + 40 sit ups + 4 rope climbs
300m + 30 sit ups + 3 rope climbs
200m + 20 sit ups + 2 rope climbs
100m + 10 sit ups + 1 rope climbs

Upperbody ACC:
8-10 single arm KB press Right arm
15m over head walk right arm
8-10 single arm KB rows right arm
8-10 single arm KB press Left arm
15m over head walk Left arm
8-10 single arm KB rows Left arm
rest 1 min 3 working sets