WODS and Latest News

Endurance.

28min Amrap.
10 Cal Row/Bike/Ski.
*1 Lap Farmers Carry.
10 Cal Row/Bike/Ski.
20 Box step up 24/20.
Add 10 Cal to Row/Bike/Ski each rd.
*Use KB/DB for carries.

Warm up.
3 sets.
5 Clean grip RDL’s.

5 Rack delivery drill.

5 Muscle clean (Below knee).

5 Power clean (Below knee).

Weightlifting.
A. 3 sets 3 Touch & Go Power clean on every 2min.

B. 3 sets 2 T&G Power clean on every 90sec.

C. 3 sets 1 Power clean on every 60sec.

Goal: Build throughout sets to a tough single for today.

Conditioning.
A. 6min omem.
Odd min. 20sec Max effort burpee over barbell.

Even min. 20sec T&G Deadlift. RX 105/70kg. Scaled 80/50kg

Rest 5min.

B. 3RFT
10 Burpee.

10 Power clean. RX 42.5/30kg. Scaled 35/25kg.

Warm up
3 sets.
8/side Quadruped T-spine rotations.

8 Table tops.

5 Inch worm w/t push up.

Gymnastics. Week 6 (Compare to week 4).
3-4 sets 5 Strict handstand push up (Add deficit if possible).
Scale: ROM. Negatives. Pike off box.
Rest 2.30min b/t sets.

Conditioning.
4 sets.
1. 45sec Cal.
Rest 15sec.
2. 45sec Odd object Bear hug hold (Heavy). Use D-ball/KB/DB

Rest 15sec.
3. 45sec Cal.
Rest 15sec.
4. 20sec Hollow hold + 20sec Arch hold.


5. Rest 60sec.

Warm up.
3 sets.
10/side Quadruped hip extensions.

5 Barbell Kang squats.

60sec Contralateral Deadbug

Strength. Week 7 (Deload)
Front squats
3-5 sets 3 reps @ 65-75% Speed focus.
Rest 2 30min b/t sets.

Conditioning.
8min Amrap.
8 Sumo deadlift high pull.

8 Thrusters.

8 Pull up (Jumping pull up or Ring row).

RX+ 52.5/35kg. RX 42.5/30kg. Sc 35/25kg.

Saturday Session Halloween Chipper

Warm up

2 sets

3 Inch worm.

5-8/leg Single leg RDL’S.

10 Alt Lateral lunge.

30sec/side 3 point plank.

Conditioning.

31 Burpee.

31 Alt DB Power Clean.

31 DB Box step up 24/20.

31 Double unders (Single unders x 2).

31 Ab mat sit up.

31 Double unders *Single unders x 2).

31 DB Shoulder to overhead.

31 DB Box step up.

31 Alt DB Power snatch.

31 Burpee.

DB weight:

RX 22.5/15kg.

Scaled 17.5/10kg.

Warm up.
3 sets.
5-10 Scap pull up.

5-8 Pike push up.

10 Prisoner Good mornings.

Strength. Week 6.
3 sets
*A1. 5 Strict Chest to bar (Add weight if possible).
*Scale: 5 Banded Chest to bar or pull up or Banded lat pulldown.


Rest 60sec.

A2. 4-6/arm DB/KB Z press (Increase weight from week 4).

Rest 60sec.

Conditioning.
10min Amrap.
20/16 Cal (Row/Bike/Ski).
10 Deadlift (Goal: Unbroken or 2 sets)
Barbell weight:
RX 105/70kg. Scaled 80/50kg.

*15 Hspu (Goal: Unbroken or 2 sets. Scale/Adjust reps based on ability).

*Scale: Dual DB/KB Push press.

Endurance (Choose your machine)

A. 3min ascending ladder.
3 Cal.
6 Cal.
9 Cal.
Add 3 cal each rd.
Reset monitor every rd.

Rest 3min.

B. 6min ascending ladder.

Rest 3min.

C. 9min ascending ladder.

Goal is to Row/Ski/Bike at a sustainable cal/hr.

Warm up.
2-3 sets.
10 Dislocates.

5/side Greatest stretch.

5 Snatch grip RDL’s.

5 Hang muscle snatch.

Conditioning.
15min.
1-2-3-4-5-6-7-8-9-10
Power clean.

*Lateral burpee over BB.

*Scale step over over BB.

Barbell weight:
RX 52.5/35kg.
Sc 40/30kg.
Scale weight accordingly.

Remaining time.
Build to 3RM Hang power snatch

Accessory.
3 sets.
B1. 5-8/leg DB/KB Crossbody RDL’s @ tempo 30X1.

Rest 60sec.
B2. 4-6/leg Goblet hold Cossack squat @ tempo 31X1.

Rest 60sec.
B3. 20sec/side Side plank reach through.

Rest 60sec.

Warm up.
2 sets
10 Weighted Jefferson curls (Light weight).

10 Reverse lunge w/t OH reach.

20 Toe reaches.

Gymnastics. Week 5.
Beginner.
A. 3 sets
5-10 Kipping swing (Perfect form).
Rest 60sec b/t sets.

B 3 sets
B1. 5-10 Kipping swing.
Rest 30sec.
B2. 5-10 Kipping swing w/t Knee tuck.
Rest 90sec b/t sets.

Intermediate/Advanced.
A. 3-4 sets.
A1. *Hanging L-sit Amsap.
Rest 30sec.

A2. Toes to bar Amrap-2.
Rest 2.30-3min b/t sets.

*Scale: Single leg or hanging knee tuck.

Conditioning.
20min. Start a new rd every 5min.
Buy in 500m/400m Row (1000m/800m Bike).

Into Amrap
6 Chest to Bar (Scale to Pull up, Jumping pull up or Ring rows).

6 Pistols (Pick a scale option that allows you to focus on quality and keep moving).
https://fb.watch/1mCHzlx4oB/

6 V up (Scale to single leg V up or Tuck up).

Min 5-10. Rd 2. 8 reps.
Min 10-15. Rd 3. 10 reps.
Min 15-20. Rd 4. 12 reps.

Warm up.

3 sets.
5/side Greatest stretch.

5 Barbell Kang squats.

60sec Contralateral Deadbug

Strength. Week 6
Back squat (20min).
3 sets 5 reps @ 83-88%.
Rest 3min b/t sets.

Conditioning.
6 sets.
60sec complete *50 Double unders.
In remaining time Amrap

Sets 1,3,5. Alt Hang DB Clean & Jerk.

Sets 2,4,6. Alt DB snatch (RX Full snatch).

Rest 60sec b/t sets.

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

*Adjust double unders reps to ensure you have a minimum of 30sec of work with DB.