Week 7 (7/15)
30th December 2019 – 5th January 2020
Block 1: Strength focus
Overview for this week:
Monday: Back squats / Rainhill WOD
Tuesday (NYE): In-house pairs competition.
New Years Day: Closed, no classes.
Thursday: Cleans
Friday: Snatch
Saturday: Partner WOD / Gymnastics
Sunday: Olympic lifting class / Rest day
MONDAY 30th DECEMBER
STRENGTH:
Back squat
3-3-3-3-3
Build over 5 sets to a heavy 3 reps for the day. Use this as a chance to get back under the bar after the break. NOT a 3 rep max, but see what you’ve got.
WOD:
Rainhill seedings workout #2
5 rounds for time
15 Wall balls 9/6kg to 10/9ft target
10 Box jump over 24/20”
TUESDAY 31st DECEMBER
In-house pairs competition. Partners to be drawn from a hat on the day.
Everyone welcome ?
WEDNESDAY 1ST JANUARY
Closed. No classes.
THURSDAY
OLYMPIC LIFTING:
20 minutes to build
Establish a max for the day: 3 x Hang Squat Cleans OR Hang Power Cleans
WOD:
For Time:
30-20-10
STOH
Burpee over bar
Hang power cleans
Rx: 50/30kg
FRIDAY
OLYMPIC LIFTING:
20 minutes to build
Establish a max for the day: 3 x Hang Snatch (power or squat)
WOD:
Open workout 14.1
10 minute AMRAP
30 DU
15 Power snatch 35/25kg
SATURDAY
SKILLS:
Pull up practice. Ring rows, Jumping, Kipping, butterfly etc.
PARTNER WOD:
‘When Angie met Karen’
In pairs, split work however:
For time:
150 wall balls
100 pull ups
100 push ups
100 sit ups
100 air squats
Time cap: 25 minutes
OPTIONAL FINISHER:
In teams of 4
120 calories on the bike for time. 10 calories each alternating until reaching 120.
1 person working at a time, go hard.
SUNDAY
Olympic lifting class / rest day