Monday 7 Mar

Spicy Cleans and little WOD

Warm Up

3 sets

30 Sec on C2

10 Squats

20 DU or 40 Skips

Activation

2 sets

8/8 Banded Monster Walk

8/8 Split Squats

8 Paused Jumping Squats

-into-

BB Clean and Jerk Progressions

Strength

Clean and Jerk

 10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 90%

Rest 60-90 Sec between sets

Advanced athletes do 5 box jumps @ 32/24” instead of rest

Goal: Power Endurance

Workout

RX

100 DU

21 Front Squat 50/35 Kg

21 Push Press 50/35 Kg

100 DU

15 Front Squat 50/35 Kg

15 Push Press 50/35 Kg

100 DU

9 Front Squat 50/35 Kg

9 Push Press 50/35 Kg

RX+

BB – 60/40 Kg

SC

BB – 40/30Kg

DU Practice or singles

Fit

BB – 30/20 Kg

DU Practice or singles

Goal: Increase intensity threshold

Extras

Weightlifting

Wide stance good morning 10 x 2

Half Kneeling Landmine Twist 5 x 6/6

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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