WEEKLY WOD

Warm-up (10-12 min)
- 3 min easy row (focus on technique)
- 2 rounds of:
- 10 Air Squats
- 10 Push-ups
- 5 Barbell Deadlifts (20 kg)
- 10m Bear Crawl

Main Workout
5 ROUNDS FOR TIME
- 15 Calorie Row
- 10 Barbell Thrusters (30 kg)
- 15 Box Jumps (24"/20")
- 10 Push Press (30 kg)
**Time cap: 25 min**

Tips:
• Focus on maintaining a steady pace on the row.
• Keep your core engaged during the thrusters and push press.
• Use your arms efficiently on the box jumps to help propel upward.

Cool-down (5 min)
• Forward Fold Stretch (hamstrings) - 1 min
• Couch Stretch (hip flexors) - 1 min per side
• Child's Pose (back and shoulders) - 1 min

Warm-up (10-12 min)
- 3 rounds of:
- 10 Push-ups
- 10 Incline Dumbbell Press (light weight, 10-12 kg)
- 10 Dips (bench or ring)
- 20 PVC Pass-throughs

Main Workout
- **Heavy Flat Barbell Bench Press**
- Work up to a heavy 3-5 rep max (estimated weights: 60-100 kg)
- **OR 5x5 at 75-80% of 1RM**
- Rest 2-3 minutes between sets

- **Accessory Work:**
- 3 rounds for time:
- 10 Incline Dumbbell Press (25-35 kg)
- 10 Dips (weighted if possible)
- 8 Close-Grip Barbell Press (40-60 kg)
- Time cap: 12 minutes

Tips:
• Focus on form and control during bench press for maximum strength gain.
• Keep elbows tucked during close-grip press to target triceps effectively.
• Use a spotter for safety when working towards heavier weights.

Cool-down (5 min)
• Chest Stretch (30 seconds)
• Triceps Stretch (30 seconds each side)
• Child's Pose (1 minute)
• Shoulder Stretch (30 seconds each side)

Warm-up (10-12 min)
- 5 min easy Assault Rower or Assault Bike (conversational pace)
- Dynamic stretches:
- 10 Arm Circles (forward and backward)
- 10 Leg Swings (forward and sideways)
- 10 inchworms with a reach

Main Workout
Active Recovery Day
- 20 min easy Assault Rower or Assault Bike (maintain HR under 130 bpm)
- 15 min full body mobility focusing on:
- 3 min hip stretches (e.g., pigeon pose, lizard stretch)
- 3 min shoulder stretches (e.g., cross-body shoulder stretch, wall slides)
- 3 min thoracic spine mobility (e.g., thoracic rotations)
- 3 min ankle mobility (e.g., ankle circles, calf stretches)

Tips:
• Focus on deep, controlled breathing throughout the session.
• Listen to your body; adjust mobility stretches as needed.
• Stay hydrated and maintain a relaxed pace.

Cool-down (5 min)
• 1 min seated forward fold
• 1 min lying spinal twist (30 seconds each side)
• 1 min hip flexor stretch (30 seconds each side)
• 1 min child’s pose
• 1 min deep breathing in a comfortable seated position

Warm-up (10-12 min)
1. 2 rounds of:
- 5 Deadlifts (40% of working weight)
- 5 Hang Power Cleans (40% of working weight)
- 5 Front Squats (40% of working weight)
- 5 Push Presses (40% of working weight)
2. 5-10 minutes of dynamic stretching focusing on hips, shoulders, and hamstrings.

Main Workout
**Barbell Cycling Complex for Time**
- Complete 6 rounds of the following complex for time:
- 5 Deadlifts (70 kg)
- 5 Hang Power Cleans (70 kg)
- 5 Front Squats (70 kg)
- 5 Push Presses (70 kg)
- Rest as needed between rounds.
- Time cap: 20 minutes.

Tips:
• Focus on form to maintain speed throughout the rounds.
• Keep the bar close to your body during all lifts.
• Breathe and reset your grip if needed to avoid losing momentum.

Cool-down (5 min)
• Hamstring Stretch: 1 min each side
• Shoulder Stretch: 1 min each side
• Hip Flexor Stretch: 1 min each side

Warm-up (10-12 min)
- 5 min Row or Assault Bike (easy pace)
- 2 Rounds:
- 10 PVC Overhead Squats
- 10 Barbell Good Mornings (empty bar, 20 kg)
- 10 Push-ups

Main Workout
**"Descending Ladder Benchmark"**
- 21-15-9
- Barbell Deadlifts (70 kg)
- Box Jumps (24"/20")
- Time cap: 15 min

Tips:
• Focus on maintaining good form for deadlifts throughout the workout.
• Use controlled landings on box jumps to reduce impact.
• Stay steady and breathe between sets to keep pace.

Cool-down (5 min)
• 1 min Child's Pose
• 1 min Seated Forward Fold
• 1 min Standing Quad Stretch (30 sec each side)
• 1 min Lying Hamstring Stretch (30 sec each leg)
• 1 min Deep Breathing on back with legs elevated

Warm-up (10-12 min)
- Dynamic Leg Swings: 2 min (1 min each leg)
- Arm Circles: 2 min (1 min forward, 1 min backward)
- Hip Openers: 2 min (1 min each leg)
- Foam Roll Quads: 2 min
- Foam Roll Hamstrings: 2 min

Main Workout
Full Body Stretching Routine
- Total Time: 30-40 min
- Stretching Exercises:
- Quads: 45-60 seconds each side
- Hamstrings: 45-60 seconds each side
- Glutes: 45-60 seconds each side
- Hip Flexors: 45-60 seconds each side
- Lats: 45-60 seconds each side
- Chest: 45-60 seconds
- Shoulders: 45-60 seconds each side
- Calves: 45-60 seconds each side
- Ankles: 45-60 seconds each side

Tips:
• Breathe deeply during each stretch to promote relaxation.
• Focus on areas that feel tight or restricted.
• Use the foam roller for an extra release before static stretches.

Cool-down (5 min)
• Child's Pose: 1 min
• Pigeon Pose: 1 min each side
• Standing Forward Bend: 1 min
• Ankle Circles: 1 min (30 seconds each direction)
• Seated Forward Fold: 1 min