08.14.2026

Strength. https://www.instagram.com/p/DbYhPCjlPuK/?img_index=4
12-10-8 reps
A1. tall kneeling KB press
A2. bent over rows
 
B1. close grip bench press
B2. racked barbell reverse lunges (6-5-4 reps per side)
 
Gymnastics Skills
Toes to Bar
https://www.instagram.com/p/DYNiht4vl7n/
 1 - Flexibility.

Start off opening new ROM with exercises like Jefferson Curls, and pair it with active work like the Floor Leg Lift.

Try to take these exercises seriously, rather than seeing them as a box to tick. Measure your progress with them and try to increase your range over time.

2 x 3 reps - J Curl
2 x 5-8 reps - Floor Leg Lift

2 - Strength work.

Everyone is weak in the L position because this is where the legs are heaviest against gravity.

Extensions are amazing at strengthening this sticking point because we’re moving slowly through it.

We’re also building shoulder stability here which gets slept on if you’re spending too much time with “fluff” exercises that only target the Abs.

3 sets of 3 reps.

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3- Dynamic work.
Perform 5 kipping movements- the key is staying in rhythm. 
 
work on this TTB drill
https://www.instagram.com/p/Daajz7PxqVG/
 
WOD
"Waffle" 
3 rounds for time
20 TTB
10 hang power clean & jerk 115/85 95/65 75/55 

08.13.2026

Strength
A. 5 sets of snatch balance x 1 rep @60-75% build within making sure you can complete each rep as a single movement. No snatch press and then descend.
 
B. hang snatch (squat preferably) 
3 reps @ 55%
2 reps @ 60%
2 reps @ 65%
 
WOD
"Tinseltown"
5 rounds for time
7 shoulder to overhead 95/65 75/55 45/35
7 pull ups or ring rows
then 
buy out: 300 feet (100m) farmer carry  53/35 or heavier

08.12.2026

Strength
Week Five of clean & jerk
A. Every 1:30 x 5 sets
3 cleans + 1 jerk @70%

B. Every 1:15 x 3 sets
5 clean pulls @85-90%

C. Every 1:30 x 3 sets
5 push press @ 75%-80%
 
WOD
"Fundamental Observation" 
11:00 AMRAP
15 box jumps 24/20"
12 deadlifts 185/125 155/105 135/95 (55+ 155/105) 
9 HSPU (55+ RX with abmat) 
 

08.11.2026

Gymnastics Skills
1. strict pull ups
Every 2:00 x 4 sets
3-5 eccentric pull ups- move as slow as possible

2. strict handstand push ups
Every 2:00 x 4 sets 
3-5 eccentric handstand push ups- move as slow as possible 


Strength- super set
A.  seated double stop strict press
3 sets of 5 reps building load

B. assisted (hold on to a PVC or a post) single leg RDL 
3 sets of 5 per side

WOD
"Clampdown"
6:00 AMRAP
6 cal row
3 devil's press 50s/35s 35s/25s
**add 1 rep to the devil's press each round

08.10.2026

Strength
Back Squats
Every 3:00 x 3 sets 
3 reps @ 80%

WOD
"Falling Knife"
For Time
18-15-12-9 
Thrusters 75/55 55/45- try to go unbroken on these sets
1 rope climb or 2 up/downs

08.08.2026

WOD
"Kiwi"
with a partner
alternating AMRAPs as a team so you complete 2 of each 6:00 AMRAPs 
6:00 AMRAP 
400m run 
100m sled pull 
one person runs while the other person pulls the sled, then switch
in remaining time, complete max reps of sandbag over the bar 150/100/70
 
Rest 2:00
 
6:00 AMRAP 
60 wall balls 20/14
40 power snatch 95/65 75/55
in remaining time, complete max reps of HSPU
 
Rest 2:00

08.07.2026

Dynamic Speed Skaters- drive and touch the floor if you can https://www.instagram.com/p/Dandrl_BVfX/
coach led- 10 reps each side  
 
Glute Bridge Variation https://www.instagram.com/p/DbYXZJpxuyW/
coach led- 10 reps total
  
 
Strength
Front Squats
Every 2:00 x 5 sets
4 reps @ 60%
 
WOD
"Judgment Day"
15:00 EMOM
min 1- 15/12 cal row
*min 2- one rep clean & jerk
min 3- rest
*start around 65% and build across the 5 sets