Monday

 

A)

Front Squat

5-5-5-5-5

 

(aim to start the first working set at 60% 1RM and increase from there each set)

 

B)

Baseline test

2 minute row for max distance

(Damper setting 5)

3 attempts per athlete

 

Tuesday

 

A)

Power snatch technique work

 

(Spend the first 20 mins of the class working on form on this lift, keeping the weight light.  Think volume (number of reps completed) rather than load. Nobody should be lifting more than 75% 1RM)

 

B)

12 minute AMRAP

200m run

10 bar hopping burpees

10 hang power snatch 40/30kg (RX is only a guideline - form takes priority)

 

Wednesday

 

A)

Kipping technique practice

 

Or

 

Hanging leg raises/Strict toes to bar

3 x max effort

 

Ab wheel roll outs

30-50 reps - break up as necessary

 

B)

“Helen”

3 rounds

400m run

21 KB swings 24/16kg

12 pull ups



 

Thursday

A)

Skill work on Clean/power clean

(Spend the first 20 mins of the class working on form on this lift, keeping the load light)

 

B)

21-15-9

Push ups

Front squats 50/35kg

 

Friday

Morning Classes

 

A)

Deadlift

4x6

 

B)

50-40-30-20-10

Double unders

Air squats

 

Level 2

50-40-30-20-10

Double unders

20-16-12-8-4

Toes to bar

 

Evening classes

Endurance technique session

A) Running drills & mechanics

B) Resistance sprints & 100m repeats

C) Rowing technique practice

D) 2k row for time
 

Competitors Class

 

A)

Every 90s for 10 rounds (15 mins)

2 bar muscle ups (scaled option jumping bar muscle up)

4 strict HSPU

8 KB swings 32/24kg

 

B)

Skin the cat

3 x 5-8

 

Strict toes to bar

3 x 10-15

 

C)

15 min AMRAP

15 Sq. Clean ¾ bodyweight

25 double unders

 

Saturday

5k run at Wimbledon Park (sign up via TeamUp)

Sunday

Park WOD

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