THURSDAY

  Strength 8 Sets for load: 1 Deadlift + 1 Hang power clean + 1 Push jerk *Perform a new set every 1:30   Today’s lifting should see beginner and intermediate lifters perfecting the mechanics of the three movements with lighter loads, whilst experienced lifters may increase across sets to a heavy but sub-maximal complex…

Read More

WEDNESDAY

  Gymnastics Conditioning   Skill Stamina: Rings  Ring Row Ring Dips (Strict or Kipping) Ring Muscle Ups   EMOM8: 1-6 Ring movements per minute   Today’s gymnastics work sees a shift from skill refinement to capacity-building. Athletes should recognise where they are skill-wise and aim to improve muscular power and endurance relative to that progression.…

Read More

TUESDAY

  Strength For load: 3-3-2-2-1-1-1 Push presses *Perform a new set every 1:45   *Increase to a 1RM   Today’s session kicks off with push press testing and should see most athletes (excluding only brand-new lifters) working across sets towards a 1RM for the day, if not all time.   WOD Benchmark WOD “Fran” 21-15-9…

Read More

MONDAY

  Gymnastics Development   Toes-to-bar Skills   Today’s gymnastics skill work should see athletes without toes-to-bar working through progressions, achieving virtuosity before moving down the list. WOD 4 Rounds for total time: 24/19 Calorie Echo bike / Row 24 GHD Sit-ups 100 Double-unders *Rest 2-minutes exactly between rounds   *Odd rounds = Echo bike Even…

Read More

SATURDAY

    HERO WOD  “OSCAR”   AMRAP in 23 minutes 9 Devil Presses (2x20kg/10kg) 20 Alternating Dumbbell Lunges (2x20kg/10kg) 9 Dumbbell Push Presses (2x20kg/10kg) 20 Sit-Ups   Active: 15/8kg   This Hero workout is dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle…

Read More

FRIDAY

    WOD Benchmark WOD “Linda”   10-9-8-7-6-5-4-3-2-1 Reps for time: Deadlifts 1 ½ BW Bench press BW Squat clean ¾ BW   Active: DL BW, BP ¾ BW, SQ CL ½ BW   Lifestyle: DL ¾ BW, BP ½ BW, SQ CL ⅓ BW   Time cap: 26 mins   Today’s Benchmark workout “Linda”…

Read More

THURSDAY

  Gymnastics Skill Stamina: Pistols   Every 90 seconds x 6 rounds: 5-10 Pistols ES   Athletes should recognise where they are skill-wise and aim to improve muscular power and endurance relative to that progression, which will in-turn improve their capacity including to progress further towards the Rx’d movement in the future. WOD 4 x…

Read More

WEDNESDAY

  Gymnastics Skill Stamina: Handstand Push-ups   Every 1:30 x 8 Sets: 5-15 Handstand push-ups *Rx+ = strict HSPU   Today’s gymnastics work sees a shift from skill refinement to capacity-building Sets should be unbroken in early, if not all rounds today. Aim to exceed set size compared to 5/1/24.       WOD For…

Read More

TUESDAY

  Strength 5 Sets for load:   6 Back squats 6 Strict chin-up eccentrics *Add weight if possible *Perform a new set every 2:45   Today’s strength work should see unbroken yet challenging sets, where a full range of motion and time under tension is the priority in order to elicit a hypertrophic effect. WOD…

Read More