Wednesday
Warm-up
Row 500m (Build Intensity)
20 Burpees
30 Squats
Then…,
10:00 Skill/Practice – Gymnastics Compression
TTB/L-Sit or Any Compression Movement
Pancake Mobility
Then…,
Oly Strength
Halting Snatch Deadlift + Hang (Abv K) Snatch – 75% (Of 1RM) x 5s
Then…,
Strength
Push Press + Split Jerk – 65-70% (Of PP) x 1pp + 2sj x 5s
Then…,
WOD → FT 6:00 Cap
30 Cal Bike
30 Back Rack Barbell Squat Jumps, 35/45#
30 Hand Release Push-ups
OYO
Couch 1:30 e/s
Tuesday
Row 500m
1:00 Plank Hold
50 RKBS, 35/53#
Then…,
10:00 Skill/Practice – Gymnastics Pulling
Rope Climbs/Ring/Bar Muscle Ups/Weighted or Any Pulling Movement
Lat Mobility
Then…,
Strength WOD → FT 30:00 Cap
10-9-8-7-6-5-4-3-2-1
1½ Bw Deadlift
½ Bw or Bw Bench Press
¼ Bw Db Power Cleans
OYO
Couch 1:30 e/s
Monday
Row 500m
20 PVC Dislocates
30 Squats
Then..,
10:00 Skill/Practice – Gymnastics Pushing
HSPU or Any Pushing Movement
Shoulder Mobility
Then…,
Strength
1 ¼ Front Squat – (80% of 1RM) x 3r x 5s
Then…,
Oly Strength
Hang (Blw K) Snatch + Hang (Abv K) Snatch – (75% of 1RM) x 5s
Then…,
WOD → FT 8:00 Cap
22 Alt Db Snatches, 30/50#
Carry Db Down & Back
16 Alt Db Snatches, 30/50#
Carry Db Down & Back
10 Alt Db Snatches, 30/50#
Carry Db Down & Back
OYO
Couch 1:30 e/s
Friday
Core
Complete 5 Sets – Pick One: A or B (Perfect Form-Mastery)
a1) Static Hold: Bent Hollow Body Hold, Straddle Hollow Body Hold, Hollow Body Hold ~60 sec
a2) Upper Spine Mobility: Cat Cow, Table Hold, Table Rocks x 10r
b1) Compression: Tuck Up, Straddle Up or V-up Sit x 30r
a2) Hinge Mobility: 5 Windmill e/s, 5 Jefferson Curls, :30 Wtd Standing Pike
Then…,
Quick Snatch Warm-up
Into…,
Oly Strength
Snatch – Work up to 75% (Of 1RM) x 1r x 5s
Minimize rest btw each set.
Then…,
WOD
AMRAP in 10:00
10 Split Snatch, 65/95#**
10 Chin-ups
10 Hand Release Push-ups
10 Cal Row → Damper on 5
**Can choose to alternate or stick to dominate leg forward.
Thursday
Bike 1.0 = 3:00
1:00 Plank Hold
30 RKBS, 35/53#
Then…,
10:00 Skill/Practice – Gymnastics Compression
TTB or Any Compression Movement
Pancake Mobility
Then…,
Oly Strength
Hang (AbvK) Pwr Snatch + Hang (BlwK) Pwr Snatch – (70% of 1RM) x 2hps x 5s
Whip under the bar & Pause in the catch.
Then…,
WOD
AMRAP in 10:00 → Partner
5 Sandbag Ground-to-Shoulder, 70/100#
Run w/ SB Down & Back on Shoulder
10 Alt Split Lunge Jumps