Deload week – Time to spend some time on Skills
Warm up Tabata Alternating
20 seconds max hight singles
10 seconds rest
20 seconds Doubles
Double unders – Intermediate athletes working on max unbroken sets.
Advanced atheltes (over 50 doubles easily) working on speeding up doubles time for 20 double unders every 20 seconds.
With a running clock:
Beat swing – 0-4 mins
Coaching smooth and effortless swing, tight core
Kipping pull ups with tight core.
EMOTM for 4-8 mins
Intermediate Max unbroken doubles for 30 seconds
Advanced 20 double unders for time – work on speed
Kipping 8-16 Mins
Split group into either, pull ups, butterflies & chest to bars. Coach these athletes skills for 8 mins.
4 rounds for time of:
50m Overhead Walking Lunge 15/10kg
50 ABMAT Sit-ups
Gym wall to all 7 m so 7 widths touching each wall = 50m
Core skills/strength focus
Dead bug focus on neutral posture.
Dead bug with hands overhead. maintaining neutral posture
EMOTM for 6 mins
1 Turkish get up climbing
Every 90 seconds
In pairs alternating 2 x length gym OH plate carry
5 sets climbing.
Farmers walk 3 sets x 100m
Chipper: Wall Balls, 400 m, Push-ups and 5 more
40 Wall Balls, 10/9 ft
Run, 400 m
Run, 400 m
40 Push Press, 20/15kg
EMOTM for 3 mins
20 seconds Handstand hold
+ 2 Strict leg raises on bar
EMOTM for 8 mins 3 reps
First spend 4 mins teaching skills
Coaching Handstand push ups/free standing HSPU
Free standing HSPU still use wall but aim is not to touch it.
PIARS WOD 16 minute AMRAP
12 Box jumps overs
12 Overhead squats 20/15kg
12 Thrusters 20/15kg
Armadillo warm up
iframe width=”560″ height=”315″ src=”https://www.youtube.com/embed/qJ_G-z92b00″ frameborder=”0″ allow=”autoplay; encrypted-media” allowfullscreen></iframe>
Toes to bar skills
Intermediate athletes, focus is on maintaining the beat swing to knees to elbow.
Advanced athletes, focus on efficiency so little lat use. Aim to keep head between arms. Also speed of toes from back of swing to bar rapid, the aim is to utilise this speed rather than strength.
AMRAP 8 mins: Double Unders and One Arm Kb Or Db Snatches
Complete as many rounds as possible in 8 mins of:
30 Double Unders
20 One Arm Kb Or Db Snatches, 24/16 kg
WOD For time
60 sit ups
50KB swings 24/16
EMOTM alternating x 8
Hand stand hold
Max pull ups
Strength x 10 mins
OH lunge build to 6 rep max
11 Min amrap
20 skips/10 double unders
10 Air squats – Great form
5 Push press 30/20kg