Day#10 Wednesday Week #2 Volume

Wednesday

Warm up & Skill

Pose running drills

-Pulling drill

-Change of support

-Jump rope drill

-Partner drill

WOD

Complete the following:

Run 2K

Three rounds of:

25 ring dips

25 KBS

Day#9 Tuesday Week #2 Volume

Tuesday

Warm up  

400m run

Strict ring dips to true support

Strict pull ups

GHD sit ups

GHD back ext

Thrusters with barbell

Skill

Rope climbs

WOD

5 rounds of:

15 thrusters

3 rope climbs

CFE

Warm up 

400m run

Strict ring dips to true support

Strict pull ups

GHD sit ups

GHD back ext

Thrusters with barbell

Skill

Rope climbs

WOD

3 rounds of:

15 thrusters

3 rope climbs

800m run

Day#8 Monday Week #2 Volume

Monday

Warm up  & Skill

Rowing technique

WOD

Work time =’s rest time

15 minute AMRAP

300m row repeats

Day#7 Sunday

Day#6 TEAM Saturday Week #1 Loading

Warm up

2 minutes double unders

Dips

Pull ups

GHD sit ups

GHD back ext

OHS

Skill

HSPU

WOD

“Mary”

20 minute AMRAP

5 HSPU

10 pistols

15 pull ups

Day#5 Friday Week #1 Loading

Friday

Warm up

400m run

Inversion to skin the cat to inverted pike 3 pulls

Candlestick to standup

Work front lever

Skill

Weighted ring dips & L-sits

WOD

Part#1

7 minutes to find you 3 rep max ring dip

Part#2

3 efforts of max effort L-sit