Monday 1 May
Warming Up
Then 2 sets:
Strength – 25 min
OH Squats & Deadlifts
12 min EMOM
*Focus on technique and getting some reps in. Weight should feel manageable.
Accessory – 25 min
3 RFQ:
*Go as heavy as possible. Rest as needed between movements and sets.
Tuesday 2 May
Warming Up
Then 2 sets:
Weightlifting: clean – 20 min
Powerclean & front squat
Build to a heavy of the complex:
Then onto:
Then onto:
Focus on catching the bar as high as you can, preventing it “clashing” on your shoulders, and guiding it down into a front squat. Stand op quickly to utilise the momentum properly.
WOD – 25 min
15 min AMRAP:
B = 40 / 25 – Not able to clean the D-ball? Perform heavy DB cleans
I = 50 / 35
RX = 60/45 kg
Wednesday 3 May
Warming Up
2-3 sets:
Conditioneel
Talk strategy & get stuff ready
Workout – 35 min
2 RFT:
TC = 30 min
Can’t run? 500 m row or 450 m ski
Can’t clean the D-ball? Perform D-ball deadlifts!
Thursday 4 May
Warming Up
4 min AMRAP:
1-2-3-4-5-etc
Flow: 1 burpee 1 shuttle run, 2 burpees 2 shuttle runs etc
Then onto 2 sets:
Gymnastics skills – 25 min
3-4 RFQ:
*Rest as needed
Scaling for HSPU: no more than 1 matt and 1 10 kg disc allowed. If you cannot do a HSPU in that set up scale down to a pike push up with feet on box and hands on elevation if needed.
WOD
15 – 12 – 9 -6 – 3 reps of:
TC = 8 min
B = 20/15 kg
I = 30 / 22.5 kg
RX = 42.5 / 30 kg
Friday 5 May
Warming Up
Then 2 sets animal walks:
Powerlifting: back squats & clusters
Warm up weight for the workout. These 5 reps should be hard, no more than 1 rep in reserve.
Figure out what the weight should be for the clusters, these should be doable in 2 sets.
WOD – 30 min
6 rounds for max cals – start a new set every 4 min:
Score = total no cals in 6 sets
Alternate full rounds with your partner
Saturday 7 May
Warming Up
Then 2 sets:
Weightlifting: snatch – 25 min
Build to a heavy (not max) of the complex:
Then to a heavy (not max) of:
Then to a heavy (not max)
Accessory – 25 min
3 RFQ:
Sunday 8 May
Warming Up
2-3 sets:
Gymnastics strength
15 min EMOM – 3 rounds of:
Workout – 25 min
12 min AMRAP: