wod

Monday

Warm-up
Row or Bike 3:00
20 Cossack Squats
20 PVC Dislocates

Into…,

10:00 Skill/Practice – Gymnastics Compression
Toes to Bar/L-Sit Hold or Any Compression Movement
Followed by Compression Mobility

Then…,

Strength → Mandatory Study Material → https://youtu.be/tIHB-H2p8nk
Push Press + Push Jerk + Split Jerk (80% of Push Press) x 2+2+2 x 3s

Then…,

Strength
Complete 4 Sets Of:
Front Squat – (70-80% of 1RM) x 3r @ 50X2 Tempo
Superset w/…,
Broad Jump + Explosive Squat Jump x 2 sets

Then…,

WOD → FT 12:00 Cap
100 Double Unders
50 Hand Release Push-ups
50 Single Arm Db Deadlifts, 50/35#
50/35 Cal Row
100 Double Unders

OYO
Couch 1:30 e/s

Friday

Warm-up
Row 500m
20 Cossack Squats
20 PVC Dislocates
20 Banded Pull Aparts

10:00 Skill/Practice – Gymnastics Pulling
Rope Climbs/Ring/Bar Muscle Ups/Weighted or Any Pulling Movement
Followed by Lat Mobility

Then…,

Core
Complete 4 Sets – Pick One: A or B (Perfect Form-Mastery)
a1) Dynamic: Bent Knee Hollow Rock, Straddle Hollow Body Rock, Hollow Body Rock → 30-60r (End Goal)
a2) Upper Spine Mobility: Cat Cow x 10r – Table Hold :30 – Table Rocks x 10r
b1) Compression: :20-30 Tuck & Hang – 5r Tuck & Slow Lower – V-up Sit x 20-30r
a2) Hinge Mobility: 5 Windmill e/s, 5 Jefferson Curls, :30 Wtd Standing Pike
Then…,

Partner WOD → AMRAP 20
You Go! I Go!
3 Power Cleans, 155/105#
6 Burpees
9 Wall Balls, 20/14#

OYO
Couch 1:30 e/s

Thursday

Warm-up
Row 500m
20 Cossack Squats
20 each of Y-T-W
Mini Band Lateral Walks Down & Back

Into…,

10:00 Skill/Practice – Gymnastics Pushing
HSPU/Dips/Push-ups/Plank Holds or Any Pushing Movement
Followed by Shoulder Mobility

Then…,

Oly/Strength → Mandatory Study Material → https://youtu.be/-tl2d2UnmHM
Hang Snatch + OHS to Parallel + (Drop) + Snatch – (80% Of 1RM) x 5s

Then…,

Strength
Complete 5 Sets Of:
Bench Press (80% Of 1RM) x 5r
Superset w/…,
10 Db Bent Over Row @ 0X12*
*tempo: :1

OYO
Couch 1:30 e/s

Wednesday

Warm-up
Row 500m
20 Cossack Squats
20 PVC Dislocates

Into…,

10:00 Skill/Practice – Gymnastics Compression
Toes to Bar/L-Sit Hold or Any Compression Movement
Followed by Compression Mobility

Then…,

Strength
Complete 5 Sets Of:
Supine Plank + SL Raise x 10r e/s
Superset w/…,
Heels Elevated Goblet Squat – (40% of Bw) x 10r
+
Depth Jump + Broad Jump x 2r

Then…,

WOD → AMRAP 10
20/15 Cal Row
25 RKB Swings, 53/35#
30 Alt Mountain Climbers (1-1 Count)

OYO
Couch 1:30 e/s

Tuesday

Warm-up
Row 500m
20 Cossack Squats
1:00 Plank Hold

Into…,

10:00 Skill/Practice – Gymnastics Pushing
HSPU/Dips/Push-ups/Plank Holds or Any Pushing Movement
Followed by Shoulder Mobility

Then…,

Oly Strength → Mandatory Study Material → https://youtu.be/-tl2d2UnmHM
Pwr Snatch + Hang Pwr Snatch -75% (Of 1RM) x 2r EMOM x 10:00 or drop % down to 55% and work speed. How fast can you move the barbell?

Then…,

Strength
Snatch Grip RDLs – 40% (Of 1RM Snatch) x 4r x 5s

Then…,

WOD→ AMRAP 10
10 2” Deficit Handstand Push-ups
20/15 Cal Bike
30 Double Unders

OYO
Couch 1:30 e/s