wod

Friday May 10th

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Warm Up

Max Cal Bike 3:00
Max Cal Row 3:00
Build every :30.  Don’t start out too hot.  

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Training

Part A.

In 10:00

Option A) Wtd Back Rack Lunge (Forward) x 6r (Total/Build)*
*Goal: 2x bodyweight x 70% ← This will take time.  Do NOT rush this.
Strength is gained in the range it is trained!

Option B) Front Squat Find 5RMFTD (BOF)

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Part B.

Complete 16 Sets
:90 On :30 Off
A: 8 Db or KB Snatch, W: btw 35-55# M: btw 40-70# + 8 Box Jumps, 24/20”
B: 15/12 Cal Row + AMRAP of Burpees Over The Rower

A: Is an AMRAP.  Start from the beginning each new set not where you left off.
B: Complete the cal row then spend the rest of the time on the gymnastics .

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OYO

Vanity Work
Complete 4 Sets
Alt Db Biceps Curl x 8r
Long Bar Skull Crushers x 15r

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OYO

Complete 2 Sets
:30 Wtd Pike Stretch
Couch Stretch 1:30 e/s
Capsule 1:30 e/s

Thursday May 9th

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Warm Up

Row 1K
Build as you go.

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Skill Work

EMOM x 5:00
Max Double Unders x :45

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Training

35:00 Minute Clock

• Battle Rope – Side to Side x 50r
• SA Ring Support Hold :30 e/s
• PBar L-Sit Hold :20
• Plank w/ Alt Knee to Elbow x 20r
• Carry (Heavy/Be Creative)
• Sled Pull/Drag (Heavy/Be Creative)
• GHDs x 10-15r   
• Wall Climbs x 1-3r
• Wall Sit (Use Rig) x 1:00
• Cossack Squats x 20r

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OYO

Couch Stretch 2:00 e/s
Passive Hang :30
Prone Chest Stretch 1:00 e/s
Capsule 1:30 e/s

Wednesday May 8th

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Warm Up

Max Cal Bike in 5:00
Build each minute.  Don’t start out too hot.  

Then…,

Complete 2s x 5r → Speed
Dip Power Snatch
Mid-Thigh Power Snatch

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Training

Part A.

EMOM x 7:00
High Pull + 3 Hang (Blw Knee) Power Snatch btw 125-95/105-55# ← Hip Contact!!

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Part B.

EMOM x 10:00
O: Bike 10/8 Cal
E: Double Unders x :45

Rest 3:00

EMOM x 10:00
O: 5 Deadlifts (BOF) + Passive Hang :30
E: 10 Push-ups + 15 Squats

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OYO

Couch Stretch 2:00 e/s
Passive Hang 1:00
Capsule 1:30 e/s

Tuesday May 7th

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Warm Up

Row 1K
Build as you go.

Then…,

Complete 2s x 5r → Contact/Speed!!
Tall Clean
Dip Clean (Same difference as a high-hang clean or hip clean)

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Training

Part A.

EMOM x 5:00
Barski Clean btw 135-115/105-65#

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Part B.

In 10:00
Option A) Wtd Back Rack Lunge (Forward) x 6r (Total/Build)*
*Goal: 2x bodyweight x 70% ← This will take time.  Do NOT rush this.
Strength is gained in the range it is trained!

Option B) Back Squat Find 6RMFTD

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Part C.

Complete 3 Sets AFAP
500m row
15 Burpees
15 V-up Sit-ups
10 Goblet Squats, 70/50#

Rest 2:00 minutes

Complete 3 Sets NFT
Alt Side to Side Ball Slams x 10r (BOF)
Alt Reverse Lunge & Twist x 10r Total
Flutter kicks x 40 (1-1 Count)  
No rest btw each set

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OYO

Couch Stretch 2:00 e/s
Passive Hang :30
Lizard Stretch 1:00 e/s
Capsule 1:30 e/s

Monday May 6th

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Warm Up

Max Cal Bike in 5:00
Build each minute.  
Don’t start out too hot.  

Then…,

Complete 2s x 5r → Speed
▪️ Jerk Balance, 45/35#
▪️ Tall Jerk

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Training

Part A.

EMOM x 8:00
Power Clean + Hang Pwr Clean + Double Rebound Split Jerk w/ :2 Pause @ the top, btw 145-95/125-55#

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Part B.

Complete 3 Sets Quickly
▪️ Incline Bench Press x 5r @ 3030 (Build)
Superset w/…,
▪️ Strict L Pull-ups x 5r
    Or…,
    Ring Rows x 15r
    Or…,
    Elevated Ring Rows x 15r
➕
▪️ Matador Dips x 5r or Bench Dips x 10r

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Part C.

FT – 20:00 Cap
10 TGU, R 53/35#
40 KBS
10 Reverse Lunge + Press L
20 KBS
10 Reverse Lunge + Press R
40 KBS
10 TGU, L
Athletes: You may use two different bells.  

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OYO

Couch Stretch 2:00 e/s
Passive Hang 1:00
Frog Stretch 1:30
Capsule 1:30 e/s