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Friday 3rd Nov

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Warm up
Shoulder/wrist mobs
Jerk drills
Barbell cycling:
10mins to establish
3rm S2OH taken from the floor

Mix modality aerobic session
45sec – Bike 70% effort
45sec – rest
45sec – T2B (done is sets of 1-3reps at a time)
45sec – rest
45sec – S2OH (done is sets of 3 @ 80%)
45sec – rest
4 Rounds

Wednesday 1st Nov

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Warm up
shoulders
Lat activation
Skill:
L1: Kipping pull up progressions with coach
L2: 1 T2B + 1 CTB + 1 MU + 1 CTB + 1T2B x5 sets

Wod:
2mins on 1 min off x4
3 pull ups
6 push ups
9 box jumps

Finisher: 8min EMOM
1stmin – 7sec CTB hold + 7sec Eccentric + 7sec active hang
2nd min – 40 sec Hollow hold

Friday 27th Oct

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Warm up
Hip mobility
Posterior chain
Barbell cycling:
10mins to establish
3rm TNG Deadlift

Mix modality aerobic session
45sec – Bike 70% effort (Watts)
45sec – rest
45sec – MU (done in sets of 1-3 reps at a time or scaled options from coach)
45sec – rest
45sec – Deadlift (done is sets of 3 @ 60%)
45sec – rest
4 Rounds

Wednesday 25th Oct

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Warm up
Hip/ankle/hsoulder mobs
Wod: 18min amrap
Run 200m
30m KB ront rack carry 20/16
10 burpees
30m KB famers carry

Upper 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 4 working sets