WODS and Latest News

Home Gym

Strength. Week 7.
Bench press. 5 @ 65%. 5 @ 70%. 5 @ 75%. 5 @ 80%.
Rest as needed b/t sets.

Conditioning.
12min Amrap.
10 Pull up.
*5-8 Strict Ring dip.
10 Toes to bar.
5-8 Shspu.
*Sub Hand release push up or Deficit push up.

Home Workouts.
Minimal & No equipment.

Minimal equipment.
Strength
4 sets. 10-12/arm Single arm Floor press.
Into 10-15 Hand release push up.
Rest 2min b/t sets.

Conditioning.
10min Amrap.
*10 Thrusters.
30 Double unders/Single unders/Lateral line hops.
*10 Deadlift.
30 Double unders/Single unders/Lateral line hops.
*BB 42.5/30kg. Sub BB with DB/KB.

Finisher.
3 sets 10-15 Bicep curls.
Rest 60-90sec b/t sets.

No equipment.
Strength.
4 sets 20-30sec Handstand hold.
Rest 20sec
60sec Amrap Hspu (Strict or Kipping).
Rest as needed b/t sets.

10min Amrap.
10 Rucksack Thrusters.
30 Double unders/Single unders/Lateral line hops.
10 Rucksack Deadlift.
30 Double unders/Single unders/Lateral line hops.

Finisher.
3 sets 10-15 Bicep curls.
Rest 60-90sec b/t sets.

Home Gym

Weightlifting. Snatch.
10,8,6,4,2. Increase weight each sets.
Rest 2min b/t sets.

Conditioning.
5min Amrap.
5 Hang snatch 60/40kg.
5 Bar facing burpee.
Rest to full recovery.
Repeat 5min Amrap.

Home Workouts.
Minimal & No equipment.

Conditioning.
20min Amrap.
4 Lateral burpee over object.
*6/arm Hang power clean.
24 Air squat.
*Can sub 10 Light barbell hang power clean

Midline strength.
3 sets.
B1. 60sec McGill curl up.
Rest 60sec.
B2. 20-30sec/side Side plank (Rest 20sec b/t sides).
Rest 60sec.
B3. 60sec Bird dog. Rest 60sec

No equipment.
Conditioning.

20min Amrap.
4 Lateral burpee over object.
10 Rucksack Hang power clean.
24 Air squat.

Midline strength.
As above.

Home Gym

Strength. Week 7.
Strict press. 5 @ 65%. 5 @ 70%. 5 @ 75%. 5 @ 80%.
Rest as needed b/t sets.

Conditioning.
500m/400m Row.
20 Hspu.
500m/400m Row.
15 Hspu.
500m/400m Row.
10 Hspu. 500m/400m Row.
5 Hspu.
Sub Row with 400m Run or 1000m/800m Bike
Hspu: Scale as needed.

Home Workouts
Minimal & No equipment.
Strength/Skill
16sets (8min) On every 30sec 1 Split jerk.
Add load if possible.
If using DB/KB alternate arms each set.

Conditioning.
400m Run.
20 Hspu.
400m Run.
15 Hspu.
400m Run.
10 Hspu.
400m Run.
5 Hspu.
Sub Run with 500m/400m Row. 1000m/800m Bike
Hspu: Scale as needed.

No equipment.
Strength/Skill.
16 sets (8min) On every 30sec 1 Rucksack Split jerk.
Add load if possible.

Conditioning.
As above.

Home Gym

Strength. Week 8.
A. Back squat. 5 @ 65%. 5 @ 70%. 5 @ 75%. 5 @ 80%.
Rest 2-3min b/t sets.
B. Front squat. 5 @ 60%. 3 sets 5 @ 65%.
Rest 2-3min b/t sets.

Conditioning.
A. 5min omem 8-10 Thrusters 42.5/30kg (30sec time cap).
Rest 3min.
B. 5min omem 8-10 Box jumpers 24/20 (30sec time cap).
Rest 3min.
C. 5min omem 5 Thrusters + 5 Box jump overs.

Home Workouts
Minimal & No equipment.
Warm up.
3 sets.
10 Alt reverse lunge with overhead swing (Light weight if possible).
10/leg Single leg toe touch.
5 Squat jump for height).

Minimal equipment.
Strength.
A. 3 sets. 50′ Barbell Overhead walking lunge.
Rest 90sec b/t sets.
Increase weight each set of possible.
Using DB/KB perform 25′ each arm.

B. 3 sets 10-12 Snatch RDL’s.
Rest 90sec b/t sets.
Using DB/KB perform 8/side Single leg RDL.

Conditioning.
A. 10min omem.
Odd. 30sec Alt DB snatch.
Even. 30sec Flutter kicks.
Rest 4min.
B. 10min omem.
Odd. 30sec Glute bridge march.
Even. 30sec Alt Hang clean.
No DB/KB sub light barbell.

No equipment.
Strength.
A. 3 sets. 50′ Rucksack Overhead walking lunge.
Rest 90sec b/t sets. Challenging weight.

B. 3 sets 10-12 Rucksack RDL’s.
Rest 90sec b/t sets. Challenging weight.

Conditioning.
A. 10min omem.
Odd. 30sec Rucksack hang snatch.
Even. 30sec Flutter kicks.
Rest 4min.
B. 10min omem.
Odd. 30sec Glute bridge march.
Even. 30sec Rucksack Power clean.

Home Gym

Weightlifting. Snatch.
10min omem. 3 Hang snatch.
Keep light to moderate weight. Focus extension & speed under the bar.

Conditioning.
10min Amrap.
50 DB facing burpee.
50 DB Clean & Split jerk (Switch hands anytime).
Remaining time Amrap Wall ball (Sub Squat jumps).

Home Workouts.
Minimal & No equipment.
Warm up.
3 sets.
8/leg Staggered stance toe touch.
8 Sumo squats.
8/side High pull.

Minimal equipment.
Conditioning.
25min Amrap.
20 Russian swings.
20 Goblet squat.
200′ Shuttle run (Done in 8×25′).
20 Clean & Jerk (Switch arms any time).
20 Toe touch Jumping jack.

No equipment.
Conditioning.
25min Amrap.
20 Odd object Russian swings.
20 Rucksack front squat.
200′ Shuttle run (Done in 8×25′).
20 Rucksack Clean & Jerk.
20 Toe touch Jumping jack.

Home Gym

Strength. Week 6.
Bench press. 4 @ 70%. 4 @ 75%. 4 @ 80%. 4 @ 85-90%.
Rest as needed b/t sets.

Conditioning.
10min Amrap.
30 Double unders/Single unders.
2/arm Turkish get up (DB/KB).
30 Double unders/Single unders.
10 Hspu (Scale as needed).

Home Workouts
Minimal equipment.

Strength/Skill
10min omem.
2 Power jerk + 3 Split jerk (Moderate weight).
If using DB/KB alternate arms each rd.

Conditioning.
10min Amrap.
30 Double unders/Single unders.
2/arm Turkish get up (DB/KB).
30 Double unders/Single unders.
10 Hspu (Scale as needed).

No equipment.
Strength/Skill.
10min omem.
Rucksack 2 Power jerk + 3 Split jerk (Moderate weight).

Conditioning.
10min Amrap.
30 Lateral line hops.
2/arm Turkish get up (Odd object).
30 Lateral line hops.
10 Hspu (Scale as needed).

Home Gym.

Weightlifting. Clean. 5 sets Clean 1.1 (10-15sec rest b/t reps). Pause 2 sec at mid thigh. Keep weight <80%. Technique focus today. Conditioning. 'Choose your own path' 60 Deadlift 70/45kg. 45 Hang power cleans. 30 Jerks. Scale weight as needed. Partition reps anyway.

Home Gym

Weightlifting. Clean.
5 sets Clean 1.1 (10-15sec rest b/t reps). Pause 2 sec at mid thigh. Keep weight <80%. Technique focus today. Conditioning. 'Choose your own path'. Partition reps anyway. 60 Deadlift 70/45kg. 45 Hang power cleans. 30 Jerks. Scale weight as needed.

Home Gym

Weightlifting. Clean.
5 sets Clean 1.1 (10-15sec rest b/t reps). Pause 2 sec at mid thigh. Keep weight <80%. Conditioning. 'Choose your own path'. Partition reps anyway. 60 Deadlift 70/45kg. 45 Hang power cleans. 30 Jerks. Scale weight as needed. Home Workouts. Minimal & No equipment. Warm up. 3 sets. 5 Kang squat. 10 Russian swings. 3/leg Single leg Broad jump (Land 2 footed). Minimal equipment. Strength. 4 sets A1. 15-18 double barrel Front rack or Goblet squat. Rest 60sec. A2. 14 Wall sit marches. Rest 60sec. Conditioning. 12min Amrap. 10 Front rack reverse lunge (Right side). 10 Front rack reverse lunge (Left side). 30 Russian twists. R+L = 1 rep. 10 Single leg RDL (Right side). 10 Single leg RDL (Left side). 30 Hollow rocks. No equipment. Strength. 4 sets A1. 15-18 double barrel Rucksack Front squat. Rest 60sec. A2. 14 Wall sit marches. Rest 60sec. Conditioning. 12min Amrap. 10 Front rack reverse lunge (Right side). 10 Front rack reverse lunge (Left side). 30 Russian twists. R+L = 1 rep. 10 Rucksack staggered stance RDL (Right side). 10 Rucksack staggered stance RDL (Left side). 30 Hollow rocks.

Home Gym

Strength. Week 6.
Strict press. 5 @ 70%. 5 @ 80%. 3 @ 85%. 2 @ 90%. 1 @ 100%. Rest as needed b/t sets.

Conditioning.
4-6 sets.
3min Complete 400m Run Buy in.
Remaining time Amrap
10 Ring push up (Sub DB push up or Hand release push up).
10 Pull up (Sub Bent over rows).
Rest 90sec b/t sets

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
10 Good mornings.
Lunge matrix/side.
5/arm Upright row.

Minimal equipment.
Light BB cycling.
A. 4 sets. 30sec Amrap. Hang power snatch (Sub Alt Hang DB/KB snatch).
Rest 90sec b/t sets.

Rest 3-5min.

B. 4 sets. 30sec Hang Power clean & jerk (Sub Alt Hang DB/KB C&J).
Rest 90 b/t sets.

No equipment.
A. 4 sets. 30sec Amrap. Rucksack Hang power snatch.
Rest 90sec b/t sets.

Rest 3-5min.

B. 4 sets. 30sec Rucksack Hang Power clean & jerk.
Rest 90sec b/t sets.

Minimal & No equipment.
Conditioning.
3-5 sets.
30sec Burpee over object.
Rest 30sec.
30sec Double unders/Single unders/Lateral line hops.
30sec Burpee to target 6″.
Rest 90sec.