Week 12 – (12/15) 

3^rd – 9^th Feb 2020 

Block 2: Skills focus 

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Overview for this week:  

Monday: Single leg / lower body 

Tuesday: Ring Muscle up skills 

Wednesday: HSPU & Pull ups 

Thursday: Barbell cycling complex 

Friday: Functional Bodybuilding  

Saturday: 3 rounds ‘FGB style’ 

Sunday: Olympic lifting class / Rest day 

MONDAY 3^rd FEBRUARY 

STRENGTH: 

Single leg superset 

(Perform A1, then straight into A2) 

3 sets (Rest 2 mins after each super set) 

A1: 8 x heavy Goblet squats @ tempo 40X1 

A2: 8 x each leg weighted step up/control step down (use lighter weight for this and ensure you control the step down. 2 seconds on the way down at least). 

For the step up/downs, ensure you set up the box/plates so when your foot is on the box, your knee is either level with hip or just above. A single DB/KB in the opposite arm for the weight.

This will be a real leg burner! Getting strong ready for some pistol squats. 

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PARTNER WOD: 

AMRAP 18 

You go, I go style (1 full round each) 

6 Deadlifts 60/37.5kg  

8 HR push ups 

10 Sit ups 

12 Jumping air squats  

TUESDAY 4^th  

SKILL/STRENGTH: 

Ring muscle ups 

15-20 minutes to work through ring muscle up drills/progressions led by the coach.

Starting on the low rings and working through more challenging options depending on skill/strength level. 

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WOD: 

Gymnastics conditioning  

EMOM 20 

Min 1: 1-5 RMU  

Min 2: 200m row / 12 cal bike  

Min 3: 10 T2B  

Min 4: 40 DU 

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OPTIONAL CORE WORK: 

3 sets 

8 strict knees to chest/elbow 

24 back extensions  

WEDNESDAY 5^th  

STRENGTH/SKILL: 

Kipping HSPU 

Kipping Pull ups 

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SKILL EMOM 9: 

Min 1: 30 seconds of either Max kipping HSPU or practice 

Min 2: 30 seconds of either Max Kipping Pull ups or practice 

Min 3: 15-20 sec hollow hold (tight!) 

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WOD: 

15 minute AMRAP 

15 Inverted burpees 

20 C2B pull ups 

15 Burpees 

THURSDAY 6^th  

SKILL: 

Hook grip  

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BARBELL CYCLING COMPLEX: 

Build up to a heavy for the day in the following complex: 

3 Power cleans + 1 Front Squats + 2 Push jerks  

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WOD: 

For time* 

50 Power snatches @ 75% of your 1RM power snatch 

*Every minute starting on zero, perform 8 air squats

Time cap 15 minutes. 

FRIDAY 7^th  

STRENGTH/BODYBUILDING: 

3 Tri-Sets (Rest 60-90 seconds after each set) 

Half kneeling DB/KB overhead press 8-10 reps each arm @ tempo 2020 

Pendlay rows 8-10 reps @ tempo 20X0 

20-30 seconds FLR 

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WOD: 

4 rounds for time

30 wall balls 9/6kg 

200m run 

Rest 2 mins 

*Aim for each round to a similar time. Consistency. 

SATURDAY 8^th  

Nice long, fun warm up 

WOD PREP: 

• DB hang clean & jerk 
• HSPU scaling 
• Burpee box jump technique  

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WOD: 

3 rounds, Fight gone bad style 

Min 1: Alternating DB hang clean & jerk 22.5/15kg  

Min 2: HSPU 

Min 3: Slam balls 

Min 4: Thrusters 20/15kg  

Min 5: Burpee box jumps  

Min 6: Rest  

SUNDAY 9^th  

Olympic lifting / Rest day