WOD

Warm Up:

Shoulder Mobility
Dynamic Muscle Prep:
DB Single Arm Push Press 3×10 each arm
Strict Press @ 70% 1RM + 5kg
M – 3×6 (3 mins rest)
F – 6×3 (90 sec rest)
Conditioning:
21-15-9
Strict HSPU
Push Press (50/35)
Push Ups
Accessory Work: 3 sets
Wide Grip Pull Ups x 5
Tricep DB Extensions x 10 each arm

WOD

NEW CYCLE

Conditioning:

8 min AMRAP:

Row 350/250m

10 Front Racked Alternating Reverse Lunges (50/35)

– Rest 4 Minutes –

8 min AMRAP:

5 Strict Supinated-Grip Pull Ups

10 Box Jump Overs

– Rest 4 Minutes –

8 min AMRAP;

40 Double Unders

10 Toes To Bar

WOD

NEW CYCLE

Low Bar Back Squats @ 70% 1RM + 10kg

M – 3×6 (3 mins rest)

F – 6×3 (90 secs rest)

 

3 sets for max weight:

Barbell Complex x 5 reps

(rest 2 mins between sets)

Complex – Power Clean, Front Squat, S2OH, Back Squat, S2OH

 

Accessory Work:

Barbell Good Mornings

3×10 (2 mins rest)

WOD

TESTING WEEK:

Strength –

Power Clean 1RM

 

Conditioning –

10 min AMRAP

10 Power Cleans (50/35)

15 Burpees

WOD

SKILL WORK –

Pistols Progressions

Kipping Pull Ups Progressions

 

Conditioning –

In teams of 2, partners alternate exercises to complete a 10 ROUNDS total of:

400m Run

15 Pull Ups

20 Pistols

WOD

TESTING WEEK:

Strength –

Bench Press 1RM

Conditioning – 4 RFT

40 Double Unders

20 Wall Balls (20/14)

10 Toes To Bar

WOD

TESTING WEEK:

Olympic Lifting – Snatch

Warm Up – 5 reps of each

Snatch Grip RDLs, Hang Snatch Pull, Muscle Snatch, Overhead Squat, BTH Snatch Grip Push Press, Snatch Balance, High Hang Snatch (add weight), Hang Snatch (add weight)

Every 2 mins, for 20 mins:

Snatch x 1

Conditioning –

Against a 3 minute running clock…

500m Row/AB

Power Snatch x Max Reps (50/35)

-Rest 3 mins-

(In teams of 2, partners alternate 3 minute sets until both complete 30 reps each)

WOD

TESTING WEEK:

Strength –
Front Squat 1RM

Conditioning – 10 min AMRAP
5 Power Cleans (60/42.5)
8 HSPU
30 Double Unders