wod

Friday

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

Core
Bent Knee Hollow Rocks x 30r x 5 Sets
Table Hold :20 sec
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 :12 sec
Clean & Jerk (55% of Cl & Jerk) x 1r x 14s

Then…,

Accessory Work
Clean Grip RDL w/ :3 Pause Blw Knee (60% of Cl) x 5r x 5s

Then…,

Unilateral 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
Row 1600m
Rest 4:00
Row 800m

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 Plank :30r x 5 Sets
Followed by Shoulder Mobility

Then…,

WOD → FT
Complete 10 Sets Of:
10 Burpees
1 Rope Climb

Then…,

Accessory Work
Sled Pull/Drag (Down & Back = 1) 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 :12 sec
Snatch (55% of Snatch) x 1r x 14s

Then…,

Accessory Work
Snatch (AbvK) Short Pull (60% of Sn) x 5r x 5s

Then…,

Plyo Work
Every :12 sec
Back Rack Drop Squat Jump (25% of BS) x 2r x 10s

Then…,

WOD → FT
21-15-9 Of:
Db Deadlift @ 30% of Bw in e/h
Box Step Ups, 20”

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
Chin-up Hold :30 x 5 Sets
Followed by Lat Mobility

Then…,

Oly Speed → Mandatory Study Material → https://youtu.be/-tl2d2UnmHM
Every :12 sec
Hang Power Clean (55% of HPC) x 2r x 10s

Then…,

Accessory Work
Clean High Pull w/ :3 Pause Mid Shin – (60% of Clean) x 5r x 5s

Then…,

Pressing Speed
Bench Press – (50% of 1RM) x 3r w/ :5 pause at the top of last rep x 6s

WOD → FT
8-10-12 Of:
Cal Bike
Single Arm Db Split Jerk or Push Press, 50/35# 4/4 5/5 6/6
V-up Sit-ups

Rest 2:00 & Repeat

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
HSPU or Dips 5r x 5 Sets
Followed by Shoulder Mobility

Then…,

Oly Speed → Mandatory Study Material → https://youtu.be/tIHB-H2p8nk
Every :12 sec
Power Snatch (55% of Pwr Sn) x 2r x 10s

Then…,

Accessory Work
Snatch Grip RDL w/ :3 Pause Blw Knee (60% of Sn) x 5r x 5s

Then…,

Plyo Work
Every :12 sec
Back Rack Athletic Squat Jump (25% of BS) x 2r x 10s

Then…,

WOD → AMRAP 10
8/6 Cal Row
8 Hand Release Push-ups
8 Single Arm Kb Cleans, 53/35# 4R/4L

OYO
Couch 1:30 e/s