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Home Gym

Week 5. Weightlifting (Power).
3-5 sets Power snatch clusters 1.1.1 (15sec rest b/t reps) @ 75+%.
Rest 2-3min b/t sets.

Conditioning
‘Isabel’ 30 snatch 60/40kg.
Must be completed as full snatch (Squat).

Home Workouts
Minimal & No equipment.

Warm up.
3 sets
5 Jefferson curl + overhead reach.
5 Inch worm + Push up.
8/arm Sumo deadlift.

Minimal equipment.

Conditioning (20min time cap)
10 Alt Single arm Snatch 22.5/15kg (DB/KB/Odd object).
15 Burpee over object.
20 Alt SA DB Power clean.
15 Burpee over object.
30 SA DB Shoulder to overhead.
15 Burpee over object.
40 SA Hang DB Split snatch (Switch hands every 5 reps).
15 Burpee over object.
50 SA Hang DB Power clean & Jerk (Switch hands every 5 reps). 15 Burpee over object.

No equipment.
Conditioning.
As above.
Sub DB/KB movements with weighted rucksack.

Home Gyms

Weightlifting. Clean & Jerk.
Skill focus.
A. 9min omem.
Odd min. 2 Tall clean

Even min. 2 Drop jerk

B. Clean & Jerk. 8 sets build in weight.
last 3 sets @ 85%+. Rest as needed.

Conditioning.
9RFT.
9 Hang power clean 52.5/35kg.
5 Bar facing burpee.

Home Workouts.
Minimal & No equipment.

Warm up
3 sets.
10 Alt Single arm Down dog.
10 T’s + 10 W’s.
10 Alt Cossack squat.

Minimal equipment.
Strength.
3 sets.
A1. 10-12 Push press. Perform 10-12/arm if using DB/KB.
Rest 60sec.
A2. 10-12 Bent over row. Perform 10-12/arm if using DB/KB.
Rest as needed.

Conditioning.
15min Amrap.
5 Pull up. Sub Towel rows if no pull up bar.
10 Hand release push up.
15 Air squat.
30 Double unders/Single unders/Lateral line hops.

No equipment.
Strength.
3 sets.
A1. 10-12 Pike push up.
Rest 60sec.
A2. 10-12 Rucksack bent over rows.
Rest as needed.

Conditioning.
Same as Minimal equipment.

Home Gyms

Strength/Gymnastics.
2-3 sets.
A1. 3 Bench press (Build to tough weight).
Rest 60sec.
20 Bar facing burpee (As fast as possible).
Rest 60sec.
A3. 30-60sec Back to wall Handstand hold.
Rest as needed.

Conditioning.
20min Amrap.
15/12 Cal row/bike (200m run).
12 Toes to bar (Scale as needed).
15 Cal row/bike (200m run).
3 Muscle up (Scale to Chest to bar/Pull up x2 reps).
Perform gymnastic movements unbroken or in as few sets as possible.

Home workouts
Minimal & No equipment.

Warm up.
2-3 sets.
10 Toe walks forwards/backwards.
10 Heel walks forwards/backwards.
20 Two footed hops.
15/leg Single leg hops.
2 sets.
5 Hang muscle clean (Use BB/DB/KB/WTD Rucksack).
5 Hang power clean.
5 Push press.
5 Power jerk.

Conditioning.
3 rounds.
4min complete 400m Run (500m/400 Row/800m Bike).
Remaining time Amrap
*6 Hang Power Clean & Jerk 40/30kg.
50′ Farmers Carry (Dual DB/KB/Odd objects).
Rest 60sec.
4min complete 400m Run (500m/400m Row/1000m/800m Bike).
Remaining time Amrap
*6 Hang Power snatch 40/30kg.
50′ Bear hug carry (Hold DB/KB/Odd object across chest).
Rest 60sec.
*Using DB/KB perform 10 Alt reps.

Home Gym

Strength Week 2.
A. Back squat. 10 @ 60%. 8 @ 65%. 6 @ 70%. 6 @ 75%. 6 @ 80%. rest as needed b/t sets.
B. Front squat. 5 @ 60%. 5 @ 70%. 5 @ 75%.
rest 2min b/t sets.

Conditioning.
8 sets 20sec work/10sec rest.
Alt DB Hang Power clean.
Rest 2min.
8 sets 20sec work/10sec rest.
B. Jump switch lunges.

Home Workouts
Minimal & No Equipment
Warm up.
3 sets.
5 Kang squat (Use light weight).
10/leg SL hip thrust.
60sec Bird dog.

Strength.
3 sets.
A1. 20sec Squat isometric (Towel).
Rest 30sec.
A2. Amrap-2 Goblet squat @ Tempo 20X0 (No equipment sub Air squat @ Tempo 3010).
Rest 2-3min.

Conditioning
A. 8 sets 20sec work/10sec rest.
Single arm Russian swings (Switch arms each rd). No equipment use Rucksack or Odd object.
Rest 2min.
B. 8 sets 20sec work/10sec rest.
Jump switch lunges.

Home Gym & Home Workouts

Warm up.
3 sets
10 Alt Overhead reach reverse lunge.
10 Russian swings.
5 Feet together Air squat + 5 Sumo Air squat.

Conditioning.
‘Captain Tom’.
For time.
10 rounds for time.
30 Alt Lunge.
4 Devils press. Use Dual DB/KB or Odd object.
19 Air squat.
20 Double unders/Single unders/20 Lateral line hops.
Into 100 burpee.

Complete as individual or grab a partner!

Home Gyms

Week 5. Weightlifting (Power).
3-5 sets Power clean & Jerk clusters 1.1.1
(15sec rest b/t reps) @ 75+%.
Rest 2-3min b/t sets.

Conditioning.
12min Amrap.
10 Box jump overs 24/20.
1 Power clean & jerk complex (Choose a challenging weight. Must be completed unbroken).
Barbell complex: 1 Power clean + 1 Power jerk + 2 Hang power clean + 2 Split jerk.
10 Pull up (Sub burpees if no pull up bar).

Home Workouts.

Minimal & No equipment.
Warm up.
3 sets. 10/side Side plank rotations.
10 Jump switch lunges.
30sec Back to wall Handstand hold (Scale to pike off box/chair).

Strength/Endurance.
3 sets.
1. 60sec Amrap Hspu (Strict or kipping).
Rest 60sec.
2. 60sec Amrap Deficit push up 4″/2″.
Rest 60sec.
3. 100′ Bear crawl.
Rest as needed.

Conditioning.
Minimal equipment.
7min Ladder.
2 Single arm Split jerk (Switch hands anytime). Use DB/KB/Odd object.
4 Alt Crossbody Single leg V up (Opposite hand to opposite foot).
Add 2 reps to S.jerk. Add 4 reps to SL V up.

No equipment.
7min Ladder.
2 Alt Jump switch lunges.
4 Alt Crossbody Single leg V up.
Add 2 reps to lunges. Add 4 reps to SL V up.

Home Gyms

Recovery/Movement.

15-20min Easy Row/Bike.
Into 15min of Animal locomotion.

Home Workouts

Recovery/Movement.
40-60min Walk.

15min of Animal locomotion.

Home Gym

Upper body pressing density + HSW Week 2.
3 sets.
A1. 5 Bench press (Heavier than last week).
Rest 60sec.
A2. 60sec Amrap Deficit shspu.
Rest 60sec
A3. 75′ HSW (Scale: Back to wall Shoulder taps).
Rest as needed.

Conditioning.
3-4 sets.
1km Row or 2km Bike or 800m Run.
75 Double unders.
15 Burpee.
Rest 3min b/t sets.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets
8/leg Single leg toe touch.
8/leg Single leg hip thrusts.
10 Russian swings.

Minimal equipment.
Strength
4 sets.
A1. 60sec Weighted wall sit.
Rest 30sec.
A2. 8-10 Tempo Front/Goblet squat 30X1.
Rest 2min.

Conditioning.
2min complete
35 Jumping Jacks.
20 Alt Reverse lunge.
In remaining time Amrap Lateral burpee over DB/KB/BB.
Rest 60sec b/t sets.
Continue this format until 75 Burpee completed.

No equipment
Strength.
4 sets.
A1. 60sec Wall sit.
Rest 30sec.
A2. 4 single paused jumping air squat (Stick landing.
Rest 10sec b/t each rep).
Rest 2min.

Conditioning.
2min complete
35 Jumping Jacks.
20 Alt Reverse lunge.
In remaining time Amrap Lateral burpee over object.
Rest 60sec.
Continue this format until 75 Burpee completed.

Home Gym

Weightlifting. Snatch.
A. 3-4 sets on every 90sec.
2 Tall snatch + 2 Drop snatch + 2 Overhead squat.
Technique work. Keep light and focus on perfect positions.

B. Snatch. 8 sets Build in weight. Last 3 sets @ 85%+

Conditioning.
3-4 sets.
3min Ladder.
2 Power Snatch 35/25kg. 2 T2B.
Add 2 reps each rd.
Rest 90sec b/t intervals.

Home Workouts
Minimal & No equipment.

Warm up.
2-3 sets.
10 Toe walks forwards/backwards.
10 Heel walks forwards/backwards.
15/leg Single foot hops.
10 Russian swings.
10 Alt Single arm Down dog.

Minimal equipment.
Conditioning.
30min Amrap.
100 Double unders/Single unders (50 Jumping Jacks).
*20 SA Ground to ovehead (Right).
200m Run.
*20 SA Ground to overhead (Left).
Rest 90sec after each rd.
*Use DB/KB/Odd object.
If using barbell sub 1st set of Gtoh with 20 Power clean. 2nd set sub with 20 Push press.

No equipment.
Conditioning.
30min Amrap.
50 Jumping Jacks.
20 Ruck sack Power Clean.
200m Run.
20 Ruck sack Push press.
Rest 90sec after each rd.

Home Gyms

Lower body Strength. Week 1.
A. Back squat. 10 @ 60%. 8 @ 70%. 6 @ 75%. 4 @ 80%.
rest as needed b/t sets.
B. Front squat. 3 sets 5 @ 70%. Rest 2min b/t sets.

Conditioning.
Support Your Local Box WOD#3.
50 Dual DB deadlift 22.5/15kg.
50 Ab mat sit up.
50 Box step up 24/20.
50 Single arm DB thrusters 22.5/15kg.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
8/leg Prisoner Good mornings.
Lunge matrix/side.
30sec SA Overhead hold.
5/arm Thrusters.

Conditioning?
Support Your Local Box WOD#3.
50 Dual DB deadlift 22.5/15kg.
50 Ab mat sit up.
50 Box step up 24/20.
50 Single arm DB thrusters 22.5/15kg.
Weighted movements: Use DB/KB/Rucksack/Odd objects.
Box step up: Use Chair/Step/Staircase.

Midline strength.
3 sets
A1. 60sec Rolling plank.
Rest 60sec.
A2. 20sec/leg Glute bridge hold (Rest 20sec b/t legs).
Rest 60sec.
A3. 10 Alt Prone scorpions.
Rest 60sec.