Monday 17 April
Warming – Up
2-3 sets:
Weightlifting: front squats – 20 min
6 x 2′:
Workout – 30 min
Every 3 mins x 6
Goal is to move for max 2′ per 3 min interval, 1′ on the erg max and 1′ on the second movement. Scale numbers up or down accordingly.
Tuesday 18 April
Warming-up
5 min AMRAP:
Gymnastics: skill – kipping pull up – 15 min
Spend 10 min walking members through a proper kip using the hip pop rather than a “kick in the air”
Workout – 40 min
32 min EMOM – 8 rounds
*32 mins of gymnastics practice. Choose numbers that feel really easy at the start but which will start to feel tough as you fatigue. Focus on finding proper positions every set. Quality over quantity. Better to do fewer reps, but pretty ones than to do big sets and fry your shoulders at set 4.
Wednesday 19 April
Warming-up
2-3 RFQ:
Weightlifting: split jerk – 25 min
Work in pairs & spend some time finding the correct foot position in the split jerk: step into correct foot position / jump into position / add barbell
Then in 15 mins:
Workout – 25 min
3 RFT:
*Every time the DB go below your shoulder ie: out of the front rack, before finishing the sequence: 3 burpees. This should happen at least once, otherwise the KB/DB’s aren’t heavy enough
*RX+ option: Use a heavier weight each set
*Rest as needed between sets
Thursday 20 April
Warming-up
2-3 RFQ:
Powerlifting: deadlift – 30 min
Warm up in 3-4 sets to a 6RM deadlift
Then:
Accessory – 15 min
3 RFQ:
Friday 21 April
Warming-up
5 min AMRAP:
Weightlifting : Split squats – 25 min
3-4 RFQ:
Buddy workout – 25 min
6 RFT with a buddy:
Alternate full rounds. Pick a number of D-ball over yoke that enables you to complete each round within 2.5 mins
TC = 15 min
Saturday 22 April
Warming-up
5 min AMRAP:
Gymnastics: skills / WOD prep – 10 min
Walk through every movement
Decide on scaling options
Workout – Fun chipper – 35 min
TC = 30 min
You have 3 min per machine and 3 min per exercise – scale numbers accordingly
Sunday 23 April
Warming-up
Then:
Weightlifting: clean technique – 30 min
Focus: finishing the pull
Then onto:
Then onto:
Workout – 15 min
For time:
TC = 8 min
*Divide anyway you like – eg you can do 5 cleans, 5 dips x 6 or 30 cleans and then 30 dips. Up to you!
*Keep focussing on full extension even if the pace goes up