Weekly Programming: 28/07 – 02/08

Monday – Skill & EMOM Conditioning

Skill Practice (10 min):
Handstand Walk Practice

E.M.O.M. – 20 Minutes
Rotate through the following stations every minute:

  • Min 0:00–1:00 – Max Handstand Hold

  • Min 1:00–2:00 – 15–20 Box Jumps

  • Min 2:00–3:00 – Max Ring Dips or Bar Dips

  • Min 3:00–4:00 – 20–25 Wall Balls

  • Min 4:00–5:00 – Rest
    Repeat for 4 full rounds

Tuesday – Gymnastics Skill & Partner WOD

Skill Practice (10 min):
Kipping & Butterfly Pull-Ups

Partner WOD – For Time (Cap: 18 minutes)
In teams of 2 – share the work as desired:

  • 80 Cal Row/Bike/Ski (any erg)

  • 60 Dual DB Deadlifts (40/25kg)

  • 40 Toes-to-Bar

  • 20 Synchro Burpees to Target

  • 10 Rope Climbs

  • 20 Synchro Burpees to Target

  • 40 Toes-to-Bar

  • 60 Dual DB Deadlifts (40/25kg)

  • 80 Cal Row/Bike/Ski (any erg)

Wednesday – Strength & Mixed Modal AMRAPs

Skill Practice:
Pistol Squat Development

Strength – 3 Rounds (Rest 3:00 between sets):

  • Max Weighted Pistol Squat (each leg)
    or

  • 5 Negative Pistol Squats from a Box (each leg)

WOD – Triple AMRAP (13-minute cap):

  • 0:00–3:00 – 30 Sit-Ups + Max Dual DB Box Step-Ups (40/25kg)

  • 3:00–5:00 – Rest

  • 5:00–8:00 – 150 Single Unders or 75 Double Unders + Max DB Front Rack Lunges

  • 8:00–10:00 – Rest

  • 10:00–13:00 – AMRAP:

    • 6 KB Power Cleans

    • 12 KB Front Rack Squats

Thursday – Hypertrophy & Classic For Time WOD

Hypertrophy Strength:
3 Rounds (Rest 3:00 between sets)

  • Bench Press (8–12 reps)

  • Superset with Max Weighted Pull-Ups (10/5kg)

WOD – For Time:

  • 21–15–9:

    • Pull-Ups

    • Push-Ups

  • 15–9–7:

    • Dual DB Snatches

    • Burpees Over Dumbbell

Friday – Lower Body Hypertrophy & Ladder AMRAP

Hypertrophy Strength:
3 Rounds (Rest 3:00 between sets)

  • Back Squat (8–12 reps)

  • Superset with 5 Nordic Curl Negatives

WOD – 12-Minute Ladder AMRAP:
Buy-in: 200m Farmers Carry (48/32kg)
Then start ladder (increase reps by 2 each round):

  • KB Swings

  • Thrusters (40/25kg Barbell)

Saturday – Game Day!

“Snakes & Ladders”
Fun team-based fitness game. Bring the energy!