Gymnastics development: 3 sets of 3 weighted pull ups, 5 strict pull ups, 7 kipping AHAP 3 sets of me strict hspu into me kipping hspu without coming off the wall WOD: 5 rounds for max reps/meters 1min ME row 3 min rest 1min ME Front Squat @ 65% rest 3 min
Establish a 1rm Clean and Jerk (15 min) Skill: 3 sets of ME strict HSPU into Kipping HSPU without coming off the wall WOD: 20 minute amrap (use racks) Barbell Overhead Hold 30sec 135/95# 300M row 10 back squats 135/95# 20om run 10 push press 135/95# 50 dbl unders/100 singles
Barbell WOD then: Skill: 3xME strict Pull ups ( use a band if needed to get full range of motion, no more than 12 reps per set if you can do more use a lighter band) WOD: 15 minute amrap 6 strict pullups 9 ring dips 12 dbl kb lunges front rack 53’s/35’s
15 min to establish a 1rm Snatch Skill: 3xME strict Pull ups ( use a band if needed to get full range of motion, no more than 12 reps per set if you can do more use a lighter band) WOD: 15 minute amrap 6 pullups 9 narrow push ups 12 lunges 95/65# […]
Teams of 2- partner #1 does movement while partner #2 runs, when #2 gets in from run, #1 runs and #2 does movement. When both #1 and #2 have both done the movement and the run, then they move on to the next movement and continue the cycle. Score = total reps of each person. […]
Barbell WOD then: 30 Push jerks @75% EMOM 2 tire flips AHAP or 5 burpees 30 Bench Press @75% EMOM 2 tire flips AHAP or 5 burpees
*Do the same mobility drill for the shoulders we did last week Push Jerk 5×2 Start at 65% of 1RM CJ. 3 second pause at bottom of the dip and drive. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 100kg. Target a […]
WOD: EMOM 20 min EVEN: 2 touch and go squat cleans AHAP ODD: 5 Box jump overs as high as possible CORE: tabata hollow rocks rest as needed WOD: EMOM 12 EVEN: 30 foot handstand walk ODD: 12 pistols
Back Squat 4×8 Start at 70% of 1RM. Level load across all sets. Linear progression each week. Target a 5kg increase each week if your working sets are below 150kg. Target a 10kg increase each week if your working sets are above 150kg. Skill: dbl unders WOD: EMOM 20 min EVEN: 2 touch […]
Barbell WOD (dont do the hspu or pull ups) then: 5k row for time CORE: 3xme strict t2b