wod

Friday May 3rd

Training:

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)

Then…,

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Complete 16 Sets = 32:00

:90 On :30 Off

1. 5 Deadlifts + 5 Hang Power Cleans + 5 Split Jerks, 95/65# + 10 Alt Split Jumps + 5 No Jump Burpees
2. 3-5 Ring or Bar Muscle-ups* + ABike or EBike in the remaining time

*15 Ring Rows or 8 Butterfly Pull-ups w/ Feet together/Tight Position

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

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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 2nd

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Warm-up

Elevated Plank x 1:00
Elevated Reverse Plank x 1:00
Archer Hold x 1:00
L-Sit Floor Support x 1:00
Supinated Hang x 1:00

Then…,

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Skill Work

EMOM x 5:00

50 Double Unders  

Then…,

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Training

35:00 Minute Clock

1. Battle Rope Alt Waves, 50r
2. Active Hang :30
3. Matador Support or PBar Support Hold :30
4. 30 Bent Knee Hollow Rocks or 1:00 Hold
5. Carry (Heavy/Be Creative)
6. Sled Pull/Drag (Heavy/Be Creative)
7. GHDs x 10-15r   
8. Quadruped Bear Crawl Backwards (Down/Slow)
9. Wtd Hip Thrusts x 10r
10. 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 1st

Warm-up

• Row or Bike 2:00 @ 70% Effort
• Kb Goblet Squat + Curl + Halo x 10r
• Kneeling Lat Stretch x :30 x 2s

Then…,

Complete 2s x 5r → Contact/Speed!!

1. Muscle Clean, 45/35#
2. Tall Clean
3. Dip Clean (Same difference as a high-hang clean or hip clean)
4. Clean

Rest :30 at the end of each set.

Training

EMOM x 5:00

TnG Cleans, x 4-5r btw 135-115/105-65# ← Hip Contact!

Then…,

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 5RMFTD

Then…,

Complete 5 Sets (AFAP/BOF)

Alt SA Kb Swing x 10 (Total)
Clean x 5R/5L
Reverse Lunge x 5R/5L
Clean + Press x 5R/5L
+
Any Sit-up or Leg Raise x 15r

Then…,

Bike or Row In The Remaining Time

OYO

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

Tuesday April 30th

Warm-up

• Row or Bike 2:00 @ 70% Effort
• Squat + Straight Arm Thoracic Rotation x 10r
• Foam Roll Thoracic w/ arms crossed x 30r
• Passive Hang x :40
• Frog Pumps  x 30
• Prone PVC Dislocates x 20r

Complete 2s x 5r → Speed

1. Overhead Step To Split, 45/35#
2. Press In Split
3. Jerk Balance
4. Tall Jerk

Rest :30 at the end of each set.

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Training:

EMOM x 5:00

• Rebound Split Jerks w/ :3 Pause @ the top, x 3r btw 125-95/105-55#

Then…,  

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Complete 5 Sets Quickly

• Alt Db Bench Press x 8-10r @ 2020 (Build)

Superset w/…,

• Strict Pull-ups x 5r ←Feet together/Butt tight.

Or…,

• Ring Rows x 15r

+

• Triceps (Red/Blue Band) Pushdowns x 20r

Then…,

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Breakdown

• Turkish Get-Ups: Beginners

Inter/Adv

Complete 3 Sets

• Turkish Get-Ups x 4r e/s (Build)

After each set complete 15 Perfect Push-ups

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OYO

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

Monday April 29th

Warm-up

• Row or Bike 2:00 @ 70% Effort
• Squat + Straight Arm Thoracic Rotation x 10r
• Foam Roll Thoracic w/ arms crossed x 30r
• Passive Hang x :40
• Frog Pumps  x 30
• Overhead & Chest Red Band Pull Aparts x 20r

Complete 2s x 5r → Speed

1. Dip Muscle Snatch, 45/35#
2. Mid-Thigh Hang Muscle Snatch
3. Dip Power Snatch
4. Mid-Thigh Power Snatch

Rest :30 at the end of each set.

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Then…,

EMOM x 5:00

• TnG Hang Power Snatch x 5r btw 125-95/105-55# ← Hip Contact!!

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Then…,

Complete 4 Sets

• Db or Kb Goblet Squat x 10r @ 72+/44+ (AHAP)
• Explosive Squat Jumps x 10r

Rest :30 btw each set

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Then…,

Compete 4 Sets (AFAP)

Part 1

• Db or Kb Snatch x 10R/10L @ 50/35#
• Hollow Body Hold :30

Rest :30 then Part 2

Part 2

• SA Db or Kb Overhead Hold :30 e/s
• Pbar or Matador “Knee Tuck” Support Hold :30

Rest :30 then Part 3

Part 3

• Db or Kb Cossack Squat x 10r (Total)
• Run 200m or 75 Double Unders

Rest :30 then Part 1

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OYO

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