Categories
WOD

Hspu

Gymnastics
Kipping/handstand practice or strict hspu progressions

Conditioning
Run 300m
10 strict hspu / 10 push ups / set handstand walk

Categories
WOD

Complex

Olympic complex
3 power clean
3 front squat
3 push jerk

Conditioning
For time CAP 25
20 ring muscle ups – 40 push up/40 pull ups
2000m row or ski/4000m bike/1600m run
10 rounds of the complex ‘Macho Man’ at 60/40k

Categories
WOD

Hang power snatch

Olympic lifting
Hang power snatch

Conditioning
For time: CAP 15
9-15-21-15-9
Hang power snatch 45/35
Wall Balls

Categories
WOD

Front squat

Strength
Front squat 5-5-5-5-5 linear
Tempo today 3 sec down

Conditioning
12 min ladder:
2-4-6-8-10-12-14-16 etc
Front squat 40/30
bar hop burpees
20 double unders

Categories
WOD

Toes to bar

Gymnastics
Toes to bar practice and emom

Conditioning
6 x 2 on 1 off:
5 toes to bar
10 push ups
15/12 cals erg

Categories
WOD

Push press

Strength
Push press 3-3-3-3-3

Conditioning
‘Jack’
20 min amrap:
10 push press 50/35
10 box jumps
10 kb swings

Categories
WOD

Deadlift

Strength
Deadlift 3-3-3-3-3 linear dead stop

Conditioning
Amrap 18:
600m run (2 loops)
20 pull ups
30 db snatch

Categories
WOD

Rings

Gymnastics circuit
False grip ring rows
Ring dip progressions
Ring dips
Transitions

Conditioning
20 min amrap:
Run 400m
Max unbroken reps – ring muscle ups / pull ups / ring rows / bar muscle ups

Categories
WOD

Push jerk

Olympic lifting
Push Jerk

Conditioning
6 x 2 mins on 1 off
5 push jerks 60/40k
10 bar hop burpees

Categories
WOD

Front squat

Strength
Front Squat 5-5-5-5-5 linear

Conditioning
Amrap 15:
10 front squats 50/35k
10 box jumps
10 kb swings