Week 4: 23 - 27 January

Monday, 23 January

Skill: Muscle up progression 40 sec on/ 20 off
4 rounds:
ring row
dips
C2B Pullups
bar dips

Additional skill: core curcuit
3 rounds Not For time:
10-15x back extension
10-15x Glute Bridge
10-15x GHD situp
30 sec superman hold into...
30 sec hollow hold


Tuesday, 24 January

Strength: Deadlift
3-3-3-3-3-3

WOD: AMRAP 12 min
3, 6, 9, 12, 15....
Power Snatch @ 95/65
Cal Row
Wallball shots


Wednesday, 25 January

Strength: Thruster
10-5-3-2-1-1-1
*in between heavy rounds, get 3-4 rounds of 1-2 rope climbs

WOD: 5 RFT
10x Thruster
10x over-bar burpee
10x T2B
40m suicide Sprint


Thursday, 26 January

Skill: Box Jumps for height

WOD: EMOM 14 min
odd: 20 sec of pullups + 20 sec of lateral jumps + 20 sec rest
even: 20 sec ring dips + 20 sec jumping-lunges + 20 sec rest


Friday, 27 January

Strength: Push Press Complex
6 rounds, on the 2 min
2x Strict Press
2x Push Press
2x Push Jerk

WOD: 'Karen'
150x wallball shots