Monday 17
WOD 1
Front Squats
5×6 – Moderately heavy
weight throughout
WOD 2
AMRAP15
22.5/15kg DB’s
10 DB Rack Squats
10 DB Walking Lunges
10 DB Step Ups
10 Box Jumps@30/24
Tuesday 18
WOD 1
EMOM30
-
6 Wall Walks
-
12 Handstand Side Taps (Facing Wall)
-
6 Jump to High Kip
-
30s DB OH Hold (Right Side)@30/22.5kg
-
30s DB OH Hold (Left Side@30/22.5kg
-
6 Strict T2B
WOD 2
3 Rounds For Time
10 Cal Row/Bike/Ski
10 Burpees
10 Toes to Bar
7min T.C.
Wednesday 19
WOD 1
Clean & Jerk – 15 minutes
to build to a heavy single
WOD 2
Circuit – 1 minute each
exercise
-
TnG Power Cleans @ 50/35
-
DU
-
Push Jerk @ 50/35
-
Front Squats@ 50/35
-
Rest
Thursday 20
WOD 1
EMOM 10
1: 5 Strict Toes to bar
2: 30s Ring holds
WOD 2
In pairs complete
AMRAP 18
30/20 cal row
40 Pull Ups
50 Wall balls
Then straight into 8 mins row for distance
Friday 21
WOD 1
DB – 22.5KG/15KG
35 DB Push Press
40 DB Box Step Overs 24”/20”
45 T2B
40 Box Jump Overs
35 SA DB OH Squat (E.A.)
20min T.C.
WOD 2
5 Rounds
30s Plank
30s Hollow Hold
30s Gymnastic Crunches
30s Rest
Saturday 22
Coaches WOD
Sunday 23
REST DAY