Strength & Weightlifting
- Focus: Wave Progressions + Technique Reinforcement
Athletes build from moderate-volume touch-and-go work to heavy singles in squat clean, split jerk, and power snatch. Coaching should focus on consistent bar path, tension in the catch, and footwork recovery (especially in the split jerk).
- Monday: Squat Clean
- Tuesday: Split Jerk
- Friday: Power Snatch
Gymnastics
- Focus: Strict Pulling + Handstand Proficiency
A steady mix of strict pull-ups, wall-facing HSPUs, shoulder taps, and midline conditioning. Reinforce scapular engagement and bracing through all inversion work along with pull-up and toe to bar volume pieces. Prioritize quality over volume in accessories.
- Monday: Pull-Up Volume in “Wax On, Wax Off”
- Tuesday: Wall-Facing HSPU, Ring Face Pulls
- Friday: Toes to Bar Volume with Interference
- Saturday/Sunday: Handstand Taps + Strict Pull-Up Ladder, Ring Rows + V-Ups
Metabolic Conditioning
- Focus: Mixed Modal Pacing + Aerobic Stamina
Classic couplets, EMOMs, and AMRAPs train both repeatable power output and sustained pacing.- Monday: Squat & Pull combo
- Wednesday: Long aerobic grind w/ transitions
- Friday: Gymnastics + barbell stamina
- Saturday: Barbell deadlift/clean and rope climbs with running
- Sunday: Pull-up ladder + step-up stamina
- Pls note Saturday WOD is different as per the table below. Saturday WOD is: For time:
- Run, 400 m
- 3 Rope Climbs, 15 ft
- 9 Deadlifts, 60/40 kg
- 6 Power Cleans, 60/40 kg
- Run, 600 m
- 2 Rope Climbs, 15 ft
- 9 Deadlifts, 70/50 kg
- 6 Power Cleans, 70/50 kg
- Run, 800 m
- 1 Rope Climb, 15 ft
- 9 Deadlifts, 80/60 kg
- 6 Power Cleans, 80/60 kg
