WEEKLY WOD

Warm-up (10-12 min)
• Activate shoulders and legs for pressing and pulling movements
- 2 min dynamic stretching (high knees, butt kicks)
- 10 leg swings (each leg, front-to-back)
- 10 air squats
- 10 push-ups
- 5 band pull-aparts (light resistance)
- 5 scapular activation dead hangs on pull-up bar

Main Workout

Engine & Full-Body Blast
• 3 Rounds for Time:
- 500m Assault Rower
- 15 Deadlifts (20kg barbell)
- 10 Handstand Push-Ups
- 15 Kettlebell Swings (24kg)
- 20 Double-Unders (or 40 Single-Unders)

• Time Cap: 20 minutes

Tips:
• Focus on maintaining a steady pace on the rower.
• Keep a strong core during handstand push-ups.
• Use hips for kettlebell swings, not just arms.

Cool-down (5 min)
• Stretch major muscles used
- 1 min Child’s Pose
- 1 min Shoulder Stretch (each side)
- 1 min Hamstring Stretch (each leg)
- 1 min Quad Stretch (each leg)
- 1 min Deep Breathing (lying down)

Warm-up (10-12 min)
- 2 min Assault Rower (easy pace)
- 5 min Dynamic Shoulder Mobility:
- Shoulder circles (1 min forward, 1 min backward)
- Band pull-aparts (2 sets of 10 reps)
- Light push-ups (2 sets of 5-10 reps)
- 3 min Specific Press Prep:
- PVC pass-throughs (1-2 min)
- Empty barbell overhead presses (2 sets of 5-8 reps)

Main Workout: Strength Pressing Session
- Barbell Overhead Press:
- 5 sets of 5 reps (start at 60% of 1RM; aim to increase weight each set)
- Incline Dumbbell Press:
- 4 sets of 8 reps (choose challenging weight)
- Strict Handstand Push-ups:
- 3 sets of max reps (scale with pike push-ups if needed)

Tips:
• Focus on maintaining a tight core during all pressing movements.
• Control the descent of the barbell; avoid dropping too quickly.
• Rest 2-3 minutes between sets for maximum strength output.

Cool-down (5 min)
- Shoulder stretches (1 min each side)
- Triceps stretch (1 min each side)
- Chest opener against wall (2 min)

Warm-up (10-12 min)
• Gradually elevate heart rate with dynamic movements.

- 5 min light rowing on the Assault Rower
- 10 leg swings (each leg, front to back)
- 10 arm circles (forward and backward)
- 10 air squats
- 5 band pull-aparts (light resistance)

Main Workout

Active Recovery: Walk + Mobility
• 30-40 min brisk walk (outdoors or on a treadmill)
• Focus on breathing and keeping a steady pace.

Mobility Session (15-20 min)
- 5 min of dynamic stretching (high knees, butt kicks)
- 10 min of targeted mobility:
- 1 min each: pigeon pose, seated forward fold, cat-cow stretch
- 1 min each: shoulder dislocates with resistance band, thoracic spine rotation
- 5 min of static stretching:
- Hamstring stretch (1 min each leg)
- Quad stretch (1 min each leg)

Tips:
• Stay hydrated throughout the workout.
• Focus on deep breathing during mobility.
• Listen to your body; adjust intensity as needed.

Cool-down (5 min)
• Gentle stretches for the major muscle groups worked today:
- Standing forward fold (1 min)
- Child’s pose (1 min)
- Supine spinal twist (1 min each side)
- Deep breathing, seated (1 min)

Warm-up (10-12 min)
- Dynamic stretching: leg swings (front/back, side/side)
- 2 rounds of:
- 10 PVC pass-throughs
- 10 air squats
- 5 push-ups
- 5 band pull-aparts
- 30 sec dead hang

Main Workout: Barbell Complex (15 min AMRAP)
- 5 Deadlifts (60kg/40kg)
- 5 Hang Cleans (60kg/40kg)
- 5 Front Squats (60kg/40kg)
- 5 Push Press (60kg/40kg)
- 5 Back Squats (60kg/40kg)
- Rest 1 min after each round
- Complete as many rounds as possible in 15 minutes

Tips:
• Focus on form, especially during the complex
• Use lighter weights if needed to maintain technique
• Keep transitions quick to maximize rounds

Cool-down (5 min)
- 30 sec seated forward fold
- 30 sec pigeon pose (each side)
- 30 sec standing quad stretch (each side)
- 1 min child’s pose

Warm-up (10-12 min)
- 3 rounds:
- 10 leg swings (each leg)
- 10 air squats
- 10 shoulder circles (each direction)
- 5 push-ups
- 30-second dead hang on pull-up bar

Main Workout

Benchmark: "Fran"
- 21-15-9 reps for time:
- Thrusters (42.5kg barbell for men / 30kg barbell for women)
- Pull-ups
- Time cap: 10 minutes

Tips:
• Focus on maintaining good form during thrusters.
• Break pull-ups into manageable sets if needed.

Cool-down (5 min)
- 1 min each:
- Shoulder stretch
- Chest stretch
- Hip flexor stretch
- Hamstring stretch
- 1 min of deep breathing on the floor

Warm-up (10-12 min)
• Dynamic stretching for full body
• Mobilize shoulders and hips

- Arm circles: 1 min
- Leg swings (front to back): 1 min each leg
- Air squats: 2 sets of 10 reps
- Band pull-aparts: 2 sets of 10 reps
- Inch-worms: 5 reps

Main Workout

Active Recovery & Mobility
• Focus on gentle stretching and mobility work.
• Spend 30 seconds on each stretch/movement, repeat as needed.

- Cat-Cow stretch
- Child's Pose
- Downward Dog to Upward Dog transition
- Pigeon stretch (each side)
- Hamstring stretch (each leg)
- Wall shoulder stretch
- Seated forward fold

Tips:
• Breathe deeply during stretches
• Focus on areas that feel tight or sore

Cool-down (5 min)
• Simple stretching routine targeting the muscles worked today

- Seated butterfly stretch: 1 min
- Standing quad stretch: 1 min each leg
- Cross-body shoulder stretch: 1 min each side
- Deep breathing: 1 min, seated or lying down