WODS and Latest News

Strength.

Push press.

15min build to heavy set of 10.

Conditioning.

16min omem. 30sec work each min.

1. Hand release push up.

2. Double/Single unders.

3. Khspu.

4. No push up Down Up.

See whiteboard for scaling options.

Conditioning.

30min.

7 Strict pull up.

14 Power clean.

21 Air squat.

300m Run.

Rest 2min after each rd.

See whiteboard for RX. Scaled. Fitness.

Strength endurance.

Back rack Forward lunge.

15min build to heavy 10 rep/leg.

Conditioning.

7min Amrap.

15 Ab mat sit up.

12 Alt KB Clean & Jerk.

9 Russian swings.

See whiteboard for RX+. RX. Scaled. Fitness.

Conditioning.

20min Amrap.

20/17 Cal (Row/Ski/Bike).

15 Burpee.

50 Double/Single unders.

Saturday Session.

Skill. Touch & Go Deadlift.

Conditioning. Teams of 2.

20min YG,IG.

6 Deadlift.

9 Box jump overs or Step overs 24/20.

12 Wall ball 10’/9′ 9/6kg.

See whiteboard for RX+. RX. Scaled. Fitness.

Barbell skill work.

A. 5min omem

20sec Hang power clean. Rest 40sec.

Rest 2min.

B. 5min omem

20sec Push press. Rest 40sec.

Conditioning.

4 sets 3min Work/60sec Rest.

12 Lateral hops over BB.

6 Hang power clean.

12 V up.

6 Push press.

(Start where you finish each set).

See whiteboard for RX+. RX. Scaled. Fitness.

Home Gym

Weightlifting. 6-8 sets. 2 position clean (1 Low hang + 1 Floor).
Rest 2min b/t sets.

Conditioning.
4-5 sets.
400m Run.
15 Toes to bar.
20 SA DB Hang P. Clean 22.5/15kg (Switch hands every 5 reps). Rest 90sec b/t sets.

Home Workouts
Minimal & No equipment
Warm up.
3 sets.
20 A march.
20 Toe walks.
20 Heel walks.
10/leg Single toe touch.

Minimal equipment.
Conditioning.
4-5sets.
400m Run.
20 V up.
20 SA DB Hang P.Clean (Switch hands every 5 reps).
Rest 90sec b/t sets.

No equipment.
Conditioning.
4-5 sets.
400m Run.
20 V up.
20 Rucksack Hang P.Clean (Switch hands every 5 reps).
Rest 90sec b/t sets.

Home Gym

Strength. Week 10. Strict press. 5 @ 60%. 3 @ 70%. 2 @ 80%. 2 @ 95%. 1 @ 103%.
Rest as needed b/t sets.

Conditioning.
10min Amrap.
21/17 Cal Row/Bike.
15 Hand release push up.
9 Strict pull up.

Home Workouts
Minimal & No equipment.
Warm up.
3 sets.
5/side Quadruped T-spine rotations.
5 Inch worm to Down dog.
20 Alt Knee raises w/t overhead reach.

Midline strength.
A.
3 sets.
A1. 20sec Star plank.
Rest 20sec.
A2. 20sec Star plank.
Rest 60sec.
A3. 60sec Ipsilateral Deadbug (Same arm & leg).
Rest 60sec.

Conditioning.
4 sets.
4min Amrap.
20 Hspu (Scale as needed).
20 Object facing burpee.
20 Weighted box step overs.
2min rest b/t Amrap.

Home Gym

Strength. Overhead squat.
15min Build to heavy 3 (2sec pause in bottom position on 1st rep).
Barbell taken from floor.

Conditioning.
5RFT.
9 Snatch grip deadlift 60/40kg.
7 Hang power snatch.
5 Overhead squat.

Home Workouts.
Minimal & No equipment.

Warm up.
3 sets.
10 Alt reverse lunge w/t Overhead swing.
10 Sumo squats.
30sec Handstand hold (Back to wall).

Minimal equipment.
Strength.
3 sets.
A1. *40sec Overhead Single arm Split squat.
Rest 20sec.
40sec OH SA Split squat.
Rest 80sec.
A2. 30sec/leg Glute bridge hold.
Rest 60sec.
*No equipment. Use Rucksack or Odd object.

Conditioning.
6-8 sets. 90sec Work/30sec Rest.
6 Goblet squat.
8 Sit up.
10 Single arm sumo deadlift (Switch arms each rd).
Start where you finish.

No equipment.
Conditioning.
6-8 sets. 90sec Work/30sec Rest.
6 Rucksack Front squat.
8 Sit up.
10 Rucksack sumo deadlift.
Start where you finish.

Home Gym

‘Running Clock’
0.00-6.00. Establish 1RM Clean & Jerk.

6.00-7.00 Rest.

7.00-16.00. 9min Amrap.
15 Toes to bar.
10 Deadlift 60/40kg.
5 Clean 60/40kg (Any style).

16.00-22.00. Establish 1RM Clean & Jerk.

Home Workouts
Minimal & No equipment
Warm up.
3 sets.
20 A march.
20 Toe walks.
20 Heel walks.
10 Sumo squat.

Conditioning.
5RFT.
1000′ Shuttle run (10 x 100′).
50 Air squat