Week 1 – (1/8)
9th – 15th March 2020
New 8 week block
Focus for the next 8 weeks;
Overview for this week:
Monday: Snatch (power) / Overhead squat
Tuesday: Back squat / partner WOD
Wednesday: Gymnastics / aerobic WOD
Thursday: Cleans (power)
Friday: Functional body building / Teams of 3
Saturday: Deadlift
Sunday: Olympic lifting class / Rest day
MONDAY 9th MARCH
STRENGTH:
Power Snatch complex
Every 2:00 for 5 sets @ moderate load:
1 x High hang Power Snatch +
1 x Hang PS +
1 x Low hang PS
(10 sec rest)
1 Power Snatch
Overhead Squat:
E2MOM 6 mins
5 x Overhead squats @ tempo 31X1
(can be taken from the rack or snatched up)
WOD:
For time
21-15-9-9-15-21
DU
KB Swing (USA) 24/16kg
TUESDAY 10th
STRENGTH:
Back squat
3 x 8 reps climbing (build to a challenging 8 reps)
Box squats
2 x 8 reps @ final BS weight
PARTNER WOD:
16 min AMRAP
5 synchro down-ups
8 Box jump overs*
8 DB Clean and jerk (4 each arm)*
*Partner A performs the jump overs and then the DB C&J, whilst partner B holds a plank. Switch each round.
WEDNESDAY 11th
STRENGTH:
Gymnastics / HS strength
6 minutes to complete 2 giant sets of-
6 x dead bug complex
20sec 2 x KB OH hold
6 handstand kick ups / 2 wall walks
HS Skills:
8 minutes to work on either freestanding HS or HS walk
Drills, progressions, spotting etc.
WOD:
20 min EMOM
Min 1: 100m run with med ball
Min 2: 15-18 wall balls or med ball cleans
Min 3: 10-15 Pull ups
Min 4: 50 sec max cal Bike/Row
Min 5: Rest
THURSDAY 12th
STRENGTH:
Power clean
Every 2:00 for 5 sets @ building each set:
1 Power clean +
2 Hang squat clean / PC + FS
Strict press
E2MOM 6 mins
2 sets of 8 reps
1 set AMRAP
WOD:
For time
21-15-9-6-3
Hang power cleans 40/30kg
T2B
FRIDAY 13th
STRENGTH:
Functional bodybuilding
12 minutes to complete
8-8-8-8 Strict chin up
10-10-10-10 Floor press
20-30sec Dbl KB front rack hold
WOD:
2 rounds for time in teams of 3*
400m run together
100 DU
60 DB STOH (1 x DB) 22.5/15KG
30 Synchro down/ups (2 athletes)
*1 x 25/15kg plate must be held OH throughout. Any drop = everyone completes 12 air squats.
SATURDAY 14th
STRENGTH:
Deadlift
Every 2.5 mins for 5 sets climbing in weight
6 Deadlifts @ tempo 41X1
SA RDL
3 sets all at the same weight
8 single arm RDL (8 each arm)
WOD:
18 min EMOM
Min 1: 45 seconds bike/row
Min 2: 2-4 rope climbs
Min 3: 10-15 HSPU
SUNDAY 15th
Oly lifting class / rest day