Monday
Mobility
Hips
Ankles
Thoracic spine
5 sets every 3 mins
6 x Good mornings
Max Strict pull ups
Pairs WOD
Relay 12 mins AMRAP
50m run with ball
3 Toes to bar
6 Burpees
12 Wall balls
Tuesday
EMOTM 12 Mins
3 x hang power clean, pockets, high mid thy + knee
WOD 5 rounds for times
12 BOR
9 Clean
6 Press
30 Double unders
RX 40/25 RX+50/30kg
Wednesday
Warm up Every minute next exercise
2 rounds
3 Strict toes to bar + 20 stiff leg hops on toes
10 Press ups + 5 Broad jumps
30 second Hands stand hold
EMOTM alternating for 12 Mins
4 x Jumping bar muscle ups (on rack) / 4 x Bar muscle ups Kip
4 x Box jumps ( focus on extending hips and toes)
WOD 8 Minute amrap
3-2-1-3-2-1-3-2-1…….
Chest to bars
Ring dips
USA KB Swings
RX 16/12kg
RX+
Ring muscle ups (instead of chest to bars and dips)
24/16kg
Thursday
EMOTM for 12 mins
2 x Clean & Jerk
EMOTM for 6 mins (building to free standing)
2 x 30 seconds hold band over head
2 x handstand hold 30 seconds on wall
2 x Pressing until handstand off wall.
WOD 3 rounds for time
45 double unders
30 KB Swings
15 Press ups
Rx 16/12 RX+ 24/16kg
Friday
EMOTM for 12 mins
1 Power snatch + 1 Snatch balance +1 Hang snatch
5 rounds for time
6 Lunges 40/25kg
6 Pull ups
RX+ chest to bars & 50/35kg
Saturday
Tabata double unders and pull ups
Coach Clean & push press
8 mins to Build to heavy clean & push press
WOD: 10 Minute am rap
20 skips/10 double unders
10 Kettlebells swings
5 jumping Pull ups