WOD
Wednesday’s WOD: Gymnastics & Partner WOD
STRENGTH
Gymnastics Skill Work: Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– This should be the same skill as last week to ensure we are making progress.
CONDITIONING
AMRAP 20 w. a partner:
50 Bar Facing Burpees
100 Double Unders
50 Power Snatch (95, 65)
– Goal: Have fun & work with someone. Barbell loading should be light. One person works – split evenly
Tuesday’s WOD: Single Arm Bench Press, Inverted Rows, Toes to Bar, Row, Clean & Press
STRENGTH
1a) Single Arm DB Bench Press: 4 x 6-8 ea. No rest.
1b) Inverted Rows: 4 x 10-15. Rest 60s.
– Goal: Superset – all sets should be challenging.
CONDITIONING
4 Rounds of:
15 T2B
15 Calorie Row
15 Double KB Clean + S2OH – athlete choice of weight
Rest 60s after each round
– Goal: Focus on proper breathing today and controlling the heart-rate.
Monday’s WOD: Deadlift, Power Clean, Thrusters, Reverse Hyper
STRENGTH
Deadlift: Build to a 5RM touch n go set in 6 sets. Rest 2:30
– Goal: Build to 80-85% of 1RM if known. You should have a plan on how to progress
CONDITIONING
“BP Benchmark #3”
3 RFT:
15 Power Cleans (95, 65)
15 Thrusters (95, 65)
– Goal: Hard effort – resting between sets to complete big sets with the barbell. This workout should feel similar to “Fran” – loading should be light/fast.
7:00 Time Cap
Accessory:
Reverse Hyper: 4 x 25 @50% of Back Squat. Rest 90s.
OR
Banded Pull-throughs: 4 x 15. Rest 60s.
Saturday’s Partner WOD: Row/bike, Pull Ups, Burpees, Toes to Bar
CONDITIONING
AMRAP 25 with a partner:
100 Calorie Row or Bike
100 Pull-ups
100 Burpees
100 T2B
– Goal: Have a plan on how to break sets. One person works – split evenly.
Friday’s WOD: Floor Press, Box Jumps, Barbell Rows, Thrusters
STRENGTH
Floor Press: Build to a 2RM in 9 sets. Rest 2:00
– Goal: Match 1RM from 12/27 over the course of the 9 sets. Have a plan on how to build in weight.
CONDITIONING
4 Rounds, for quality:
21 Box Jumps w. step down (24, 20)
15 Barbell Rows (115, 75)
9 Thrusters (115, 75)
60s Active Recovery – row, bike easy
– Goal: Moderate effort throughout – 80% – thrusters/rows don’t need to be done UB, but should not take longer than 2 sets.
Accessory:
DB Hammer Curl: 3 x 10. Rest 60s.
Thursday’s WOD: Front Box Squat, Deadlifts, Air Squats
STRENGTH
Front Box Squat: Build to a heavy set of 5 in 6 sets. Rest 2:00
– use a parallel box
– Goal: Build to a heavy set of 5 in 6 sets roughly 80% of 1RM FRONT SQUAT
CONDITIONING
BP Benchmark #2
AMRAP 8:
15 Deadlifts (225, 155)
30 Air Squats
– Goal: Pace this like an open workout breaking deadlifts early.
-Deadlift weight should be moderate – at least 5 reps per set.
Wednesday’s WOD: Gymnastics 🤸🏾♀️, Rowing, Loaded Carries, Wallballs, Hang Power Snatch
STRENGTH
Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.
CONDITIONING
For total rounds:
Row 1k
Then 7:00 Max Rounds of:
100 Ft. Crossbody Carry
Rest 2:00
Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with
– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.
Tuesday’s WOD: Chin Ups, Push Press, Double Unders, Rope Climb
STRENGTH
Strict Chin ups: 5 x 5-6. Rest 90s-2:00
– BW or add weight
– Partner assisted
– Goal: 5 challenging sets of 5-6 reps.
CONDITIONING
For time:
21-15-9
Push Press (135, 95)
100-75-50
Double Unders
*2 Rope Climb after each round
– Goal: Slower/consistent effort – avoid excessive local fatigue.
-Push Press should be light/moderate – sets of 7-10.
12:00 Cap
Monday’s WOD: Squat Cleans, Burpees
STRENGTH
Squat Clean: Build to a 1RM in 10 sets. Rest 2:00
– Sets should look like – 3-3-2-2-1-1-1-1..
– Goal: 5# PR
CONDITIONING
BP Benchmark #1
AMRAP 7:
12 Bar Facing Burpees
6 Squat Cleans (185, 125)
– Goal: Hard Effort – 90%. Cleans should be heavy today & done fast singles.
Accessory/Recovery
Banded Ab Pulldowns: 4 x 15. Rest 60s.
Then,
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing – 20 breaths x 3
Saturday’s Partner WOD: Power Snatch/Clean, Bike/Row, Toes to Bar, Handstand Push Ups
CONDITIONING
AMRAP 12 with a partner:
15 Power Snatches (115, 75)
15 Calorie Bike or Row
15 T2B
Rest 2:00
AMRAP 12 with a partner:
15 Power Cleans (135, 95)
15 Calorie Bike/Row
15 Kipping Handstand Push-ups
– Goal: One person works at a time – split work evenly. Go is to maintain a relatively high level of effort ~80%.
Friday’s WOD: Triceps & Back Work
STRENGTH
AMRAP 10 of:
1a) Close Grip Bench Press x 6. No rest (transition is rest time).
1b) Rollback Triceps Extensions x 12. No rest.
1c) Banded Overhead Triceps Extensions x 25. Rest 2-3:00
CONDITIONING
AMRAP 10 of:
1a) Barbell Rows x 6. No rest (transition is rest time).
1b) Chest Supported DB Rows x 12. No rest.
1c) Banded Facepull-aparts x 25. Rest 2-3:00
Thursday’s WOD: Power Clean + Squat Clean Complex, Rope Climbs
STRENGTH
Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets.
– Goal – exceed last weeks weight if you’re feeling good.
CONDITIONING
For time:
10-8-6-4-2
Squat Cleans (155, 105)
5-4-3-2-1
Rope Climbs
12:00 Time Cap
Accessory:
*Superset of:
1a) Glute March: 3 x 10 ea. No rest.
1b) Standing Calves: 3 x 30. Rest 60s.