Warmup
2X:

1️⃣ Rear Foot Elevated ATG x 4/side
2️⃣ Deficit Cossack Squat x 8 (4/side)
3️⃣ Bodyweight Leg Extensions x 4/side
4️⃣ 90/90 Good Morning x 4/side

https://www.instagram.com/p/CQB0J-eFCyR/?utm_source=ig_web_copy_link

Aerobic Capacity
5 Rounds
1) Back Squat (12 Seconds)
2) Back Squat w/Bar (48 Seconds)

Front Squat 4×5
Front Squat for load:
*use 80-85% of your back squat max if you don’t know your number.

#1: 5 reps @ 70%
#2: 5 reps @ 70%
#3: 5 reps @ 70%
#4: 5 reps @ 70%

WOD
2 rounds for time of:

50 Calories of Rowing
40 Air Squats
30 Push-Ups
20 Slam Balls
10 Alternating Devils Press 50#/35#

Cash Out
Barbell Step-Ups
2 x 10

Work at a moderately challenging weight in Week 1. Perform 10 reps with each leg per set.
Target (10#) increase / week

Glute Ham Raise
2 x 10

Dead Bug
2 x 20

Superman
2 x 10

Side Plank Reach Through
2 x 10

Straight Arm Plank To Shoulder Tap
2 x MAX x 45 s

WOD
For time:
50 Double-Unders
50 Back Squats, 95/65
50 Abmat Sit-ups
50 Double-Unders
50 Burpees, bar-facing
50 Push Press, 95/65
50 Double-Unders
50 Wall Ball Shots, 20/14
50 Toes-to-bar
50 Double-Unders
50 Handstand Push-ups
50 Pull-ups, strict
50 Double-Unders

WOD
partner workout *teams of 2

3 Girls

Barbara
5 rounds for time:
20 pull-up
30 push-ups
40 sit-ups

Megan
21-15-9 reps for time of:
Burpees
KB Swings (53/35)
Double-Landers

Isabel *alt db
30 reps for time of:
Snatch

Warmup
2X:

1️⃣ Goblet Leg Behind Pistol Squat X 4/side
2️⃣ Single Arm Split Stance Muscle Snatch X 4/side
3️⃣ DB Rack Cossack Squat X 4/side
4️⃣ DB RDL + Crush Grip Bent Row X 8

*https://www.instagram.com/p/CPqpl1al9MI/?utm_source=ig_web_copy_link

Aerobic Capacity
https://youtu.be/-RGtOJ5Sxu4

5 Rounds
1) Side Plank Raise (12 Seconds)

2) Standing Side Bend (48 Seconds)

Olympic Prep
EMOM X 4

1) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS

2) 3 Power Snatch + 3 Snatch Balance

3) 3 Snatch + 3 Snatch grip Push Press

4) 5 Spitz Snatch

Speed Strength
High Hang Snatch
1, 2

In Week 1, work to 70% of your 1RM Snatch for 1×1. Then decrease weight by 10% for Drop Set 1×2.
In Week 2, apply target weight increase to Week 1 for 1×1. Then decrease weight by 10% for Drop Set 1×2.
In Week 3, apply target weight increase to Week 2 for 1×1. Then decrease weight by 10% for Drop Set 1×2.
In Week 4, apply target weight increase to Week 3 for 1×1. Then decrease weight by 10% for Drop Set 1×2.

Target 2.5kg (5.#) increase / week if work sets are below 100kg (220#).

Target 1kg (2.#) increase / week if work sets are below 60kg (132#).

WOD
3RFT:

400m Run
21 KBS
15 Wall Bals

Strength/Skill
Heaving Snatch Balance
4 x 2

In Week 1, work at 80% of your 1RM Snatch for 4×3.
In Week 2, work at 90% of your 1RM Snatch for 3×3.
In Week 3, work at 75% of your 1RM Snatch for 4×2.
In Week 4, work at 95% of your 1RM Snatch for 3×2.

Cash Out
Single Arm Incline DB Bench Press
2 x 10

*Work at a moderately challenging weight in week 1. Perform 10 reps per arm per set. Target 5lb increase / week.

Wide Grip Pull-Ups
2 x MAX

Warmup
Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps

Aerobic Capacity
2) Arch Hold (10 Seconds)

3) Arch Up (40 Seconds)

Skill Prep
EMOM X 4

1) 3 Clean High Pull + 3 Muscle Clean + 3 Strict Press

2) 3 Power clean with hold on last rep for :03 + 3 Front Squat

3) 3 Clean + 3 Thrusters

4) 3 Power Jerk + 3 Split Jerk + 3 Presses from Split

Strength
2 Cleans + 1 Jerk
2 x 1

In Week 1, work to 80% of your 1RM Clean & Jerk for 1 x 3+1. Then decrease weight by 10% for Drop Set 1 x 3+1.

In Week 2, work to 85% of your 1RM Clean & Jerk for 1 x 3+1. Then decrease weight by 10% for Drop Set 1 x 3+1.

In Week 3, work to 75% of your 1RM Clean & Jerk for 1 x 2+1. Then decrease weight by 10% for Drop Set 1 x 2+1.

In Week 4, work to 90% of your 1RM Clean & Jerk for 1 x 2+1. Then decrease weight by 10% for Drop Set 1 x 2+1.

Push Press
Push Press
4 x 3

*Take weight from the floor

In Week 1, work at 65% of your 1RM Clean & Jerk for 4×3.

Target 5kg (11#) increase / week if work sets are above 100kg (220#).
Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#).
Target 1kg (2.2#) increase / week if work sets are below 60kg (132#).

WOD
7 min AMRAP

5 Power Clean & Jerk
7 Box jumps
9 Pull-ups

Cash Out
Under Hand Vertical Med Ball Throw
2 x 10
Men use a 14 – 20lb Medicine Ball, women use a 10 – 14lb medicine ball. Max effort height on each rep.

Isometric Back Extension
2 x 60 s

Task
pec stick kb carry 200m

Aerobic Capacity
5 Rounds
1) Bar Hang (10 Seconds)

2) Heavy Dumbbell Hold (10 Seconds)

3) Lighter Dumbbell Hold (10 Seconds)

4) Make Fist (30 Seconds)

Task
3 x 5

SB cleans *ascending ladder

Sumo Deadlift
5 X 3
(3,3,3,3,3) last set is the heaviest

Build to a heavy set of 3

(not a 3RM)

WOD
For ⏰ :
0:00-3:00
500M Row
•
3:00-6:00
3 Rounds
4-8 Deadlifts, 95#/65#
4-8 Hang Power Cleans, 95#/65#
4-8 Front Squats, 95#/65#
•
6:00-9:00
500M Row
•
9:00-12:00
3 Rounds
4-8 Deadlifts, 95#/65#
4-8 Hang Power Cleans, 95#/65#
4-8 Front Squats, 95#/65#

Cash Out
DB Split Squats Rear Foot Elevated
2 x 10

Single Leg Box Jumps
2 x 4

Work at a moderately challenging height in week 1. Perform 4 jumps on each leg per set. Look to increase height each week.

+
Tabata (20 sec work; 10 sec rest)
Two Arm Turkish Sit-Ups
+2 sets max effort: L Hang Flutter Kicks

Warm-up:
Perform 10-15 meters of each of the following movements:
-Walking Lunges
-Mechanical Bear Crawl
-Gymnastics Bear Crawl
-Arabesque with Rotation
-Inch Worm
-Carb Walk

+ 2 rounds:

10 Scapular Pull-ups
10 Alternated K Kicks
https://youtu.be/lQNY8XV2ehU
20 sec Frog Stand
https://youtu.be/wZjc0Xzz7N0

Task 1: Strict into Kipping Pull-ups (5 min CAP)
3 sets:

Option 1: 3 Strict pull-ups (tempo 2 sec concentric and eccentric control) into 10 Kipping.
Option 2: 1 Strict pull-up (tempo 2 sec concentric and eccentric control) into 5 Kipping.
Option 3: 1 Eccentic pull-up (2-3 sec decent) into 10 Beat swings.
Option 4: 3-5 Eccentric ring rows (2-3 sec descent) into 3-5 beat swings or alligator rolls/superman

Task 2: Ring pike inverted hold (5 min CAP)
4 sets: 20 sec hold – 40-60 sec rest-

https://www.youtube.com/watch?v=ryvdVLfTq8k

Task 3: One arm handstand holds+Close handstand hold
1) One arm HS holds:
The goal is not to hold a handstand on one hand, but to shift your bodyweight slowly and controlled. Start pressing away from your shoulders, lift the middle of your palm, support only with your fingertips and then try to lift your hand up.

4 sets: 5-15 seconds/side
Options:
1-Plank position
2-Off box
3-Facing the wall (feet together or straddle)
https://youtu.be/lCMj_MbSfg8
https://youtu.be/2Ekmn10dU3w
4-Against the wall (feet together or straddle)

2) Diamond HS hold: Aiming to have fingers and thumbs touching: creating a triangle between them
https://youtu.be/XqJHr8f0dW0

Accumulate 90 sec holding this position
Options:
1-diamond hollow plank hold
2-off the box
3-heels to the wall
4-nose and toes to the wall
5-freestanding

WOD
Every 6 minutes, for 18 minutes (3 sets) for times:
500 Meter Row
5 Strict Handstand Push-Ups
15 Toes to Bar
25 Burpees

Cash Out
HSPU endurance: Slow eccentric +Kipping concentric
Choose the option according to your strength and ability.
5 sets:
Option 1: 1 kipping HSPU 6-8 second negative control x3 reps per set.
Option 2: 1 kipping HSPU – control 2-3 second negative control x1-2 reps per set.
Option 3 (if you don’t have strict HSPU): 5 second handstand hold – control 2-3 seconds negative control + 5 seconds max effort headstand floor pressing.

+

60 Russian Twists
50 Hollow Rocks
40 Arch Upperbody Lift
30 Lateral Plank Hip Taps
20 Toes Touches