wod

Friday

Warm-up
Bike 3:00
20 Cossack Squats
20 each of Y-T-W
50 Mountain Climbers (Total)

Core
Straddle Hollow Holds x :45 x 5 Sets
Table Rocks x 5r
Or…,
Tuck Ups x 5r (Slow Negative) x 5 Sets
Jefferson Curls x 5r 45/35#

Then…,

Oly Speed → Mandatory Study Material → https://youtu.be/tIHB-H2p8nk
Every :10 sec – :3 Transition
Hang (Blw K) Cluster (55% of Cluster) x 1r x 18s

Then…,

Accessory Work
Clean Grip RDL w/ :5 Pause Blw Knee (60% of Cl) x 5r x 5s

Then…,

Contralateral Work
Complete 4 Sets Of:
Alt Reverse Lunge Goblet Squat (30% of Bw) w/ Front Foot Elevated x 10r
Superset w/…,
Cossack Squats x 10r

Then…,

WOD → FT
20 Db Burpee Box Step Overs, 24/20” – 50/35#
50 Hand Release Push-ups

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…,

Gymnastics Iso Hold
Wall HS Hold :30 or Single Arm Plank Hold :30 e/s x 5 Sets
Followed by Shoulder Mobility

Then…,

WOD → FT
30 Toes to Bar
30 Cal Row
30 Alt Single Arm Db Clean & Press, 50/35#
30 Broad Jumps

Accessory Work
Heavy Carry – Down & Back x 8 Trips

OYO
Couch 1:30 e/s

Wednesday

Warm-up
Bike 3:00
20 Cossack Squats
20 each of Y-T-W
50 Mountain Climbers (Total)

Then…,

Gymnastics Compression
L-Sit Hold :20 x 5 Sets
Followed by Compression Mobility

Then…,

Oly Speed → Mandatory Study Material → https://youtu.be/tIHB-H2p8nk
Every :10 sec – :3 Transition
Hang (Blw K) Snatch (55-60% of 1RM) x 1r x 18s

Then…,

Contralateral Work
Complete 4 Sets Of:
Squat w/ Db Row 5r e/s, 35/25#

Then…,

Plyo Work
Every :12 sec – :3 Transition → https://youtu.be/YciPXtjRkVQ
Back Rack Drop Squat Jump (25% of BS) x 2r x 12s

Then…,

WOD → FT
Complete 2 Sets Of:
18/14 Cal Bike
15 KB Cleans, 53/35#
12 Pull-ups

OYO
Couch 1:30 e/s

Tuesday

Warm-up
Bike 3:00
20 Cossack Squats
20 each of Y-T-W
Mini Band Walk Down & Back

Then…,

Gymnastics Pull
L-Sit Chin-up Hold :30 x 5 Sets
Followed by Lat Mobility

Then…,

Oly Speed → Mandatory Study Material → https://youtu.be/-tl2d2UnmHM
Every :10 sec – :3 Transition
Floating Power Clean (55-60% of PwrC) x 2r x 12s

Then…,

Contralateral Work
Complete 4 Sets Of:
Reverse Lunge w/ Db Shoulder Press x 5r e/s, 35/25#

Then…,

Pressing Speed
Bench Press – (50-55% of 1RM) x 5r w/ :5 pause at the top of last rep x 6s

WOD → NFT
Complete 4 Sets Of:
Single Arm Sled Drag (Heavy) – Down & Back
Single Arm Push Press – 10r e/s
Single Arm Ring Row – 10r e/s

OYO
Couch 1:30 e/s

Monday

Warm-up
Bike 3:00
20 Cossack Squats
20 each of Y-T-W
50 Mountain Climbers (Total)

Then…,

Gymnastics Push
Strict HSPU or Dips 5r x 5 Sets
Followed by Shoulder Mobility

Then…,

Oly Speed → Mandatory Study Material → https://youtu.be/tIHB-H2p8nk
Every :10 sec – :3 Transition
Hang (Abv) Power Snatch (55-60% of 1RM HPS) x 2r x 12s

Then…,

Contralateral Work
Complete 4 Sets Of:
SL Deadlift w/ Db Row x 5r e/s, 35/25#

Then…,

Plyo Work
Every :12 sec – :3 Transition → https://youtu.be/eLiFLtpL5yw
Back Rack Jumping Quarter Squat (25% of BS) x 3r x 12s

Then…,

WOD → FT
100 RKBS, 53/35#
Every time you put down perform 5 burpees
100 Double Unders

OYO
Couch 1:30 e/s