Wod

Training

Friday, 01.10.25 – Health & Sport

Weightlifting tech/strength + a little “sprint” chipper

3 rounds as warm-up:
8 pvc passthroughs
8 pvc good mornings
8 push-ups
+
Every 2:00 for 16:00 (8 sets):
1 hang power snatch from anywhere above the knees
1 hang power snatch from just below the knees
1 power snatch
*perform as an unbroken complex (though you can reset on the ground before the power snatch)
+
For time:
30 ground-to-overhead, up to 135/95
+
3 sets:
16-20 alternating DB curls
12-16 V ups or :30 hollow rock/hold
OR
5:00-10:00 coach-led mobility

Thursday, 01.09.25 – Health & Sport

Gymnastics skill + aerobic/crawls/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed hang from bar
:60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
20:00 @ easily sustainable effort:
12 alternating DB rows from plank
18 calories
6 x [1 med ball or sandbag to shoulder + 1 ball/bag squat]
18 calories
+
5:00-10:00 coach-led mobility

Wednesday, 01.08.25 – Health & Sport

ANOTHER long AMRAP + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 light alternating DB snatches
+
AMRAP in 30:00:
500m row or equivalent
10 toes-to-bar or 5 bar muscle-ups
20 steps walking lunges w/wall ball or sand bag held any way
50 double-unders or 100 single-unders
+
3-5 sets:
10-15 light DB delt raises
10 alteranting single-leg V ups
OR
mobility work

Tuesday, 01.07.24 – Health & Sport

Hinge & upper press strength + AMRAP

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets of each):
3 snatch-grip deadlifts, 31X1
6-9 dual DB Z presses, 11X1
+
AMRAP in 10:00:
6 dual DB hang power cleans, tough
8 burpees
10 calories – your choice bike/row/ski
+
5:00-10:00 coach-led mobility work

Monday, 01.06.25 – Health & Sport

Weightlifting & upper pull strength + chipper

3 rounds as warm-up:
3 pull-ups
6 push-ups
9 air squats
+
Every 2:30 for 15:00 (6 sets):
3 hang squat cleans from anywhere above the knees
3-6 unbroken strict pull-ups – any grip
+
For time w/10:00 cap:
15 shuttle runs (1 = 25′ out & back)
100 wall balls
15 shuttle runs
+
5:00-10:00 coach-led mobility