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
Friday
EMOM x 30:00
Min 1 10 Burpee Box Jump, 20”
Min 2 10 Alt Pistols (Total) or 20 Box Step Ups, 20”
Min 3 10 HSPu or 10 Tripod HSPu
Min 4 10 Kipping Pull-ups
Min 5 30 Double Unders
Then…,
20:00 Full Body RomWOD Session