WODS and Latest News

Warm up.
12min omem.
1. 40sec Machine.

2. 5 RDL’s + 5 Muscle clean.
https://youtu.be/rhh3aDfm43I
https://youtu.be/7A4hAMQscu8

3. 1/side 3 way lunge with forward reach.
https://youtu.be/hbO_R5mtMW0

4. 15-20sec/side Side plank.
https://youtu.be/_R389Jk0tIo

Conditioning (Steady state).
30min max cal on every (Alternate b/t A&B).

A 0min, 10min, 20min complete
10-15 hang power clean + 20-30 Air squat.
https://youtu.be/BmXrQzZS5pA

B. 5min, 15min, 25min complete 60sec Plank.
https://youtu.be/Y2w9ZwpoaWo

BB weight: RX 50/35kg. Scaled 40/30kg.

Warm up.
3 sets.
5 Inch worm + push up.
https://youtu.be/WUcYR4QDBg4

10sec Active dead hang + 10 Scap pull up.
https://youtu.be/lqy8oud8FgQ
https://youtu.be/1M-Jds6GlFo

1/side 3 way lunge with forward reach.
https://youtu.be/hbO_R5mtMW0

Strength. Week 2.
Strict press (paused).
https://youtu.be/_aISMzimYEA
2 sets 7 reps (lighter than 90%).
2 sets 5 reps @ 90% of 5RM.
2 sets 3 reps (heavier than 90%).
Rest 2min b/t sets.

Conditioning.
10min Amrap.
4/arm DB Devils press.
https://youtu.be/mwOoAQ5nlYU

12 Chest to bar/Pull up (Scale: Banded, Jumping, Ring row).
https://youtu.be/AyPTCEXTjOo

8/arm Single arm Overhead reverse lunge.
https://youtu.be/2K2Xxuf95Kw

DB weight: RX 22.5/15kg. Scaled 17.5/10kg.

Warm up.

3 sets.

10/leg Staggered stance toe touch.

5 Feet together + 5 Wide stance squats.

Gymnastic swimming.

Conditioning.

A. 5 sets (YG,IG) 2min work/2min rest.

12 Wall ball.

9 SDLHP.

6 Push press.

Rest 4min.

B. 12min Ascending ladder.

10 Hang Clean.

10 Pull up.

10 Sit up.

Add 10 reps each rd.
BB weight: RX 45/30kg. Sc 35/25kg.

Warm up.
3 sets.
5/side Child pose w/t T-spine rotations.
https://youtu.be/Yvcrlmj4dJ8

5-8 Sphinx push up.
https://youtu.be/JpZcjp8J3QU

15-20sec/side Star plank.
https://youtu.be/5oB44pBFIVE

Strength. Week 1.
12min build to 5RM Strict press (pause 1sec on shoulders each rep).
https://youtu.be/uPhkTOQ4wek

Conditioning (18min Time cap).

40 Box jump step down 24″/20″
https://youtu.be/-MJyEtCaUCI

30 Burpee.
https://youtu.be/auBLPXO8Fww

40/30 Cal.

30 KB Split snatch (Switch every 3 reps)
https://youtu.be/1rkH9oZ_Guk

40/30 Cal.

30 Burpee.

40 Box jump step down.

KB weight: RX+ 32/24kg. RX 28/20kg. S 20/12kg.

Warm up.
3 sets.
60sec Cyclical (Increase pace each rd).

2/side 3 way lunge with reach.
https://youtu.be/hbO_R5mtMW0

5 Jefferson curls.
https://youtu.be/rkjFOxM8og4

Conditioning.
30min Amrap.
80/64 Cal.
50 Air squat.
30 Ab mat sit up.
Rest 3min after each rd.

Warm up.
2 sets.
5 RDL’s.
https://youtu.be/7Mgjdk9a1lg

5 Rack delivery drill.
https://youtu.be/cvA3cBlYGaE

5 Muscle clean (Hip).
https://youtu.be/Z-moaC_RsM4

5 Front squat.
https://youtu.be/uYumuL_G_V0

5 Clean (Hip).
https://youtu.be/RmmAUhbye9I

Weightlifting.
A. 3min omem 2-3 Tall clean (Stay light)
https://youtu.be/YhGbp1wp8Ls

B. 5 sets.
2 position clean (1 Hip + 1 Hang).
https://youtu.be/RmmAUhbye9I
https://youtu.be/-sHj0HmRIBY

Rest 2.30min b/t sets.
Focus on pulling under barbell.

Conditioning (Benchmark progression).
7min Time cap.

21 KB swings.
https://youtu.be/0exWZf0C970

21 Hspu (Kipping or Strict. Keep to same progression used last week).

15 KBS.
15 Hspu.
9 KBS.
9 Hspu.

KB weight: RX+ 32/24kg. RX 28/20kg. S 20/12kg.
Hspu scale: Dual DB Push press.

Warm up
3 sets.
8/side Quadruped T-spine rotations.
https://youtu.be/7s-JA47jiE4

8 Table tops.
https://youtu.be/n4Fn8SGQ-zY

5 Inch worm w/t push up.
https://youtu.be/Zhoax7NjRyI

Gymnastics (Final week).
3 sets 5 Shspu (Add deficit if possible). Scale: ROM. Negative. Pike off box.
Rest 2.30min b/t sets.
Or practice headstand/handstand holds or Kicking up to handstand hold.

Conditioning.
A. 4min Amrap.
12/8 Cal.
8 No push up Target burpee.
12/18 Cal.
4 Strict pull up (Any style of grip).

Rest 2min.

B. 6mim Amrap of above.

Rest 2min.

C. 8min Amrap of above.

Pick a pace in each Amrap that is sustainable.
Aim to keep same Cal/hour in each Amrap.

Warm up.
3 sets.
5 Cook squats.
https://youtu.be/JHFP56c3kRE

Lunge Matrix/side.
https://youtu.be/NNut70Fiurs

40sec Elevated Bird dog.
https://youtu.be/aIdJ6N6g3YA

Strength. Week 1.
4 sets
8 Alternating Barbell reverse lunge.
Rest 2min b/t sets.
Go heavy as possible.
https://youtu.be/l_5fvXWAC0s

Conditioning.
4 sets.
3min Amrap.
3 Power clean.
https://youtu.be/aiWaW-xT_8I

6 Toes to bar (Kipping Knee to chest. Hanging Knee raises)
https://youtu.be/6dHvTlsMvNY

9 Wall ball.
https://youtu.be/fpUD0mcFp_0

Rest 2min b/t sets.

RX+ 90/60kg. RX 70/47.5kg. S 50/35kg.
Pick a challenging weight for barbell.
Complete toes to bar & wall ball unbroken.

Warm up.
3 sets.
5 Scap pull up + 5 Kip swing.

5/side Greatest stretch.

5-8 Pike push up.

Gymnastics.
6-8 sets
2-3 Weighted Strict Chest to bar or Pull up (85%+ 5RM).
Rest 90sec b/t sets.
Scaled: Top 1/2 pull up. Banded. Kneeling lat pulldown.

12min Ascending ladder.
2 Chest to bar (Scaling: Pull up. Ring rows)
2 Hang power clean (Above knee).
2 Shoulder to overhead.
2 Air squat.
Add 2 reps each rd.

BB weight.
RX 52.5/35kg.
Scaled 42.5/30kg.
Fitness Dual DB/KB.

Warm up.
3 sets.
5 Snatch grip RDL’s.

5 High pull (Below knee).

5 Muscle snatch (Below knee).

5 Power snatch (Below knee).

Weightlifting.
Power snatch.

Build to tough single for today.

A. 3 sets 3 Touch & Go on every 2min.
B. 3 sets 2 T&G every 90sec.
C. 3 sets 1 rep every 60sec.

Conditioning. Week 3 Benchmark progression.
4-6 sets.
60sec complete.
5 Down up + 5 Deadlift.
Remaining time Amrap Handstand push up.
Rest 60sec b/t sets.

Deadlift weight:
RX+ 142.5/100kg.
RX 105/70kg.
Scaled 80/50kg.

Focus: Hspu under fatigue.
Scale as needed to ensure quality of movement.

Hspu scale: Dual DB Push press.