Wednesday Week#5 Volume

Warm up

2 minutes of double unders

3x 15 of:

·      Hollow rocks

·      Tucks

·      V-ups

·      Sit ups

Skill

Strategy and trasition

WOD

For time:

100 wall ball

100 double unders

100 ring dips

50 KBS

50 burpees

50 push ups

Tuesday Week#5 Volume

Warm up

2 minutes double unders

Sampson stretch 30 seconds each side

Dips

Push ups

Strict TTB

Super rocks

OHS

Skill

Stratagy

WOD

“Nicole”

20 minute AMRAP

400m run

Max effort pull ups

CFE

Warm up

2 minutes double unders

Sampson stretch 30 seconds each side

Dips

Push ups

Strict TTB

Super rocks

OHS

Skill

Stratagy

WOD

20 minute AMRAP

800m run

Max effort pull ups

Monday Week#5 Volume

Warm up

Strict pull ups

Push ups

OHS

Skill

Stone G2S/ stone squat/ stone carry

WOD

15 minute AMRAP

10 stone G2S

10 stone squats

20m stone carry

May highlights

Week#4 Loading Saturday

Partner warm up

Assisted bar muscle ups

Assisted bar pull overs

Assisted hand stands

Skill

DB snatch

WOD

4 rounds of:

10 DB snatch

80 yard sprint

Week#4 Loading Friday

Partner warm up

Band drill:

Back peddle

Side shuffle

Sprints

Skill

Sled sprints

WOD

10x 40yard sprints

1 minute rest