WODS and Latest News

Zoom Class + Limited/No equipment
Warm up.
3 sets.
10 Y’s + 10 T’s.

5 Dynamic squats.

10 Alt Lateral lunge w/t forward reach.

Strength.
A. 3 sets.
30sec/arm Single arm Floor press @ tempo 20X1 (Rest 10sec b/t arms).
Rest 90sec b/t sets.

B. 3 sets. 30sec Bicep curls.
Rest 60sec b/t sets.

Conditioning.
12-16min omem.
1. 30sec Thrusters (Switch hands anytime).
2. 30sec Lateral hops.
3. 30sec Alt DB Power clean.
4. 30sec Burpee over object.

Home Gyms Programming.

Strength.
Paused Strict press cycle Week 4.
8-10min build to 1RM.
Then 2-3 sets Amrap @ 85%.
rest as needed b/t sets.

Conditioning.
12-15min omem.
1. *30sec Double unders.
2. 30sec Handstand push up (Kipping or Strict. Scale as needed).
3. 30sec Bar facing burpee.

*No double unders. Work on double unders progressions.

Zoom Class + Limited/No equipment Programming.

Conditioning.
25min Amrap.
5 Inch worm.
https://youtu.be/uPH1T08pIvo
10/arm Single arm Push press DB/KB/Odd object.
https://youtu.be/XCErz4Rwwm0
20 Crossbody Single leg V up.
https://youtu.be/x-wx0rWIfPE
10 Hand release push up.
https://youtu.be/zPrcw-WIdZs
20 Bent over row DB/KB/Odd object.

Home Gyms.

Conditioning.
30min Amrap.
400m Run.
15 Box jump overs 24″/20″.
12 Push press.
9 Burpee pull up.

RX 52.5/35kg.
Scaled 42.5/30kg.

Zoom Class Limited/No equipment.

Warm up.
3 sets.
10 Alt Lateral lunge w/t forward reach.
https://youtu.be/Jw8lbCA-Orc
10 Glute bridge.
https://youtu.be/wMEoGwkk650
45sec Ipsilateral Deadbug
https://youtu.be/PMna0q2HM64

Strength.
4 sets. 8-10/leg Goblet hold rear foot elevated split squat @ tempo 20X1 (DB/KB/Odd object).
https://youtu.be/N3V1R6pGCsU
Rest 2min b/t sets.

Conditioning.
4 sets. 3min Ladder.
2 Single arm Ground to overhead (DB/KB/Odd object).
2 Alt Curtsy squats.
https://youtu.be/qWnOdjvQaEU
Add 2 reps each rd.
Rest 60sec b/t sets.

Home Gyms 4/12/20 Programming.

Strength. Week 3.
4 sets. 8/leg Barbell rear foot elevated split squat @ tempo 20X1 (Rest b/t legs).
https://youtu.be/eBNCmHPHYTs
Rest as needed b/t sets.

Conditioning.
10min Ascending ladder.
2 Clean grip Deadlift (No hookgrip).
2 V up.
https://youtu.be/7UVgs18Y1P4
2 Pistols (Scale as needed).
https://youtu.be/7UVgs18Y1P4
Add 4 reps each rd.
RX 85/55kg. Scaled 60/40kg.

Zoom Class + Limited/No equipment Programming.
3/12/20.

Recovery focus.

A. 12min Amrap.

10 Alt Spiderman lunge.

30sec Bent knee hollow hold.

10 Dynamic squats.

5/side 1/2 Kneeling Windmills.

Rest 3-4min.

B. 12min Amrap.

8/side Thread the needle.

5/side T-spine bridges.

8 Lying S waves.

10 Alt Windscreen wipers (Scale to bent knee).

Zoom Class + Limited/No equipment Programming 2/12/20.

Warm up.
3 sets.
10/leg Quadruped hip extension.
5 Inch worm.
5/arm High pull.

Strength.
8min on the min every min.
2/arm DB/KB/Odd object Split snatch.
Focus on speed and good footwork.

Conditioning.
A. 6min Amrap.
6 No push up down up.
6 Single arm DB/KB/Odd object Hang Power clean (Switch hands anytime).
36 Lateral hops over object.

Rest 3min.

B. 6min Amrap.
6 Burpee.
6 Single arm DB/KB/Odd object Power clean (Switch hands anytime).
6 Alt Jump switch lunges.

Home Gyms  2/12/20 Programming.

B. 6 sets on every 2.30min.
2 Hang clean + 1 Jerk (Any style).
Build to tough complex for today.

Conditioning.
A. 6min Amrap.
3 Hang clean (Squat).
9 Chest to bar/Pull up.
Rx+ 85/55kg. RX 70/47.5kg. Scaled 55/37.5kg.

Rest 2min.

B. 6min Amrap.
9 Ground to overhead.
21 Double unders.
RX 35/25kg. Scaled 25/15kg.

Grip tester. Short reps so try to stay unbroken if possible.
Good efficient barbell cycling to manage grip fatigue.
Scale gymnastics & jump rope as needed.

Zoom Class + Limited/No equipment Programming.

Warm up.
3 sets.
10 Alt reverse lunge w/t overhead reach.
https://youtu.be/Md1v31-9L2U
10 Prisoner Good mornings.
https://youtu.be/yMlI0jq3tWg
10 Sumo squats.
https://youtu.be/VGOUhhhX-BU

Conditioning.
25min Amrap.
40 Box step overs (Use chair, steps if no box).
20 Hollow rocks.
https://youtu.be/p7j02V1fIzU
40 Air squat.
20 Straight leg sit up.
https://youtu.be/P2-ZuSIFcW8
20/arm Single arm Sumo Deadlift.
https://youtu.be/1XyV5eNL1z0

Home Gyms.

Gymnastics midline strength.
A. 3 sets.
A1. 30sec Hollow rocks.
https://youtu.be/p7j02V1fIzU
Rest 60sec.
A2. 5-10 Strict toes to bar (Scale Leg or Knee raises).
https://youtu.be/MGpuMCgaroo
Rest 60sec.
A3. 20sec/side Side Arch up.
https://youtu.be/anBcX3BzFGA
Rest as needed.

Conditioning.
Either Run 5km or Row 5km or Bike 10km.

Zoom Class + Limited/No equipment.

3 sets.
8/side Quadruped T-spine rotations.
https://youtu.be/4dE4KmmfKiI

8 Prone Snow angels.
https://youtu.be/0T2eMHHvN8c

20sec/arm Overhead hold (DB/KB/Odd object).
https://youtu.be/9Wg4gBuYIvU

Strength.
12min omem. Use DB/KB/Odd object
30sec Single arm Push press (Right).
https://youtu.be/XCErz4Rwwm0
30sec Single arm Bent over row (Right).
https://youtu.be/ma__uqUlYmE
30sec Single arm Push press (Left).
30sec Single arm BOR (Left).

Conditioning.
Tabata.
A. 8 sets 20sec work/10sec rest.
Plank position knee tucks.
https://youtu.be/LxAicI4wcyo
Rest 2min.

B. 8 sets 20sec work/10sec rest.
Single arm Russian swings (Switch arm each set).
https://youtu.be/kneGICiz30g

Home Gyms.

Strength. Week 3.
Paused Strict press.
8-10min omem.
2 reps @ 5RM.

Macho Man’
20min omem complete.
3 Power clean.
3 Front squat.
3 Shoulder to overhead.
RX+ 80/50kg. RX 60/40kg. Scaled 45/30kg.

Zoom Class + Limited/No equipment.

Warm up.
3 sets.
5/side Grestest stretch.
8/leg Staggered stance toe touch.
12/leg Single leg hops.

Conditioning.
‘Deck of Cards’.
Card# represents reps. (Face cards: 10 reps. Aces: 11 reps).
Hearts: No push up Down up.
Spades: Alt Hang cluster (DB, KB or odd object).
Diamonds: Sit up.
Clubs: Lateral hops over object (x2 reps).

Home Gyms.

Conditioning.
TTT throwdown 75.
26min Amrap.
26/21 Cal row (Cal Bike or Run 300m).
26 Wall ball 10’/9′ 9/6kg.
26 Box jump overs 24″/20″.
13 Power Clean & Jerk.
13 Bar muscle up (Scale: Burpee pull up).
13 Snatch (Full).

BB weight: RX 52.5/35kg. Scaled 42.5/30kg.

Scale or substitute movements as needed.

Zoom Class + Limited/No equipment.

Warm up.
3 sets.
10 Y’s + 10 T’s.
20 Plank shoulder taps.
10 Alt reverse lunge w/t rotation.

Strength.
4 sets.
8-10/leg Goblet hold split squat @ tempo 20X1.
Rest 2min b/t sets.

Conditioning.
3 sets.
5min Amrap.
10 Push up.
20 Step up (Weighted if possible).
Rest 2min b/t sets.

Home Gyms.

Warm up.

3 sets.
10 Y’s + 10 T’s.
20 Plank shoulder taps.
10 Alt reverse lunge w/t rotation.

Strength.

4 sets 12 Alt Front rack reverse lunge.

Rest 2.30min b/t sets

Conditioning.

3 sets. 5min Amrap.

Buy in 200m Run (Sub Row or 400m Bike).

Remaining time Amrap

10 Push up.

20 Weighted step up 20″ box.

Rest 2min b/t sets.

Warm up.
3 sets.
5 Plank to Down dog.
https://youtu.be/tqndqnUK2xA

15 Glute bridge.
https://youtu.be/wMEoGwkk650

60sec Bird dog.
https://youtu.be/VomRaB5gHZs

Conditioning. Benchmark Test week.
‘Diane’
21-15-9
Deadlift.
Hspu.
RX 105/70kg.
Sc 80/50kg.
7min Time cap.
Keep to the same scaling options you’ve been working on throughout this progression.

Weightlifting.
A. 3min omem 2-3 Tall snatch (Keep weight light to focus on pulling under barbell with good foitwork).
https://youtu.be/dCiugtIWFrU

B. 3-5 sets On every 2.30min.
2 position Snatch (1 Hip + 1 Hang).
https://youtu.be/qyLmvESKokk
https://youtu.be/QZU7URo6HME