WOD Saturday December 1st

– Midday 3.0 from 9:30am-11:30am

Mobility:
Lying Pec Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep:
5 minutes of:
Coach Led Hip Mobility Flow

Warm Up: (AMRAP in 5 minutes of)
200m Jog
25ft Walking Lunge
10 Hollow Rocks
25ft Crab Walk
10 T-Twists

Technique:

Review

10 minutes of:

– Snatch Balance Skill Work (Empty Bar or Dowel)
– Skill Transfer Exercises

Snatch Grip Shoulder Press x 5 reps
Snatch Grip Push Press x 5 reps
Snatch Grip Push Jerk x 5 reps
Heaving Snatch Balance x 5 reps
Snatch Balance x 5 reps
Drop Snatch x 5 reps

Movement Warm Up
– Squat Therapy
Russian Squats x 5 reps
Wall Squats x 10 reps
TEMPO Squats x 10 reps @ 3131

– Push Ups
Scap Push Ups x 10 reps
TEMO Push Up x 5 reps @ 3111

WOD

AMRAP in 15 minutes of:
20 Push Ups
50 Squats

*Pack
Same as Rx
*Pup
AMRAP in 15 minutes
15 Knee or Banded Push Ups
35 Squats

SWOD Saturday December 1st

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Front Sqaut x 3 reps
*Sets 1-2 @ 6RPE
*Sets 3-4 @ 7RPE
*Sets 5-6 @ 8RPE

B. 3 rounds for time:
800m run
Rest 3 minutes

Level 2:

A. Every 3 minutes x 4 sets
Bench Press
*Sets 1-3 x 8 reps @ 85-90% of 10RM
*Based off 10RM from Nov 17th

B. 5 rounds for time:
800m run
Rest 3 minutes

C. 4 sets of:
Single Arm DB Row x 8-10 reps/Arm
Rest 30 seconds
DB Front + Lateral Raises x 10-12 reps
Rest 30 seconds
Ab Roll Outs x 8-10 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 4 sets
BTN Push Press x 5 reps @ 70-75% of 1RM P.Press
Rest 30 seconds
BTN Push Jerk x 5 reps

B. AMRAP in 15 minutes of:
5 Strict Muscle Ups
4 Squat Snatch (185/135)

C. 4 sets of:
Single Leg Banded Hip Thrust x 25 reps/Leg
Rest 30 seconds
Banded Push Up x 10-15 reps
Rest 30 seconds
KB Front Rack Hold x 60 seconds
Rest 90 seconds

 

SWOD Friday November 30th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Front Squat Wave
*Sets 1&4 x 4 reps @ 70% of 1RM
*Sets 2&5 x 2 reps @ 75%
*Sets 3&6 x 1 rep @ 80-85%

B. EMOM x 5 minutes
3-POS Power Snatch @ 60% of 1RM P.Snatch
(High Hang + Hang + Floor)

C. For time:
18.15.12.9.6.3
Wall Balls (30/20)
DB Deadlift (60/40)

D. 3 sets of:
P-Bar Dips x 8-12 reps
Rest 30 seconds
Banded Kneeling KB Press x 12 reps/Arm
Rest 30 seconds
Seated Banded Tricep Extensions x 20-30 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 5 sets
Snatch Balance + OH Squat
*Sets 1-2 x 3+2 @ 60% of 1RM Snatch
*Sets 3-5 x 2+2 @ 70%

B. Every 90 seconds x 5 sets
Hang Power Snatch x 3 reps
*Sets 1-2 @ 70% of 1RM P.Snatch
*Sets 3-5 @ 75%

C. 5 rounds for time:
21 Cal Row
12 Ring Dips
3 Wall Walks

D. 3 sets of:
Snatch Grip RDL x 5-7 reps
Rest 30 seconds
Skater Squats x 8-10 reps/Leg (Wtd if Possible)
Rest 30 seconds
Ring Mnt Climbers x 20 reps
Rest 90 seconds

 

WOD Friday November 30th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Banded Overhead Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
10 Shoulder Pass Throughs
5 Hip Opener
5 Hip Closer
10 Russian Squats

Warm Up: (AMRAP in 5 minutes)
5 Ring Jump to Supports
10 KB Swings
5 Drop Squats
10 OH Squats

Technique:

Review

– Burgerner Warm Up
– Squat Snatch

2 rounds of:
– High Hang x 5 reps
– Hang x 4 reps
– Floor x 3 reps

– 3 sets of: (Building to workout Load)
Squat Snatch x 2 reps

– Strict Muscle Up

* 2 round of: (Low Rings)
Rings to Chest x 5 reps
Slow Transition x 5 reps
Press to Support x 5 reps

* 1 round of: (High Rings)
Ring to Chest Pull Up x 5-7 reps

* 2 rounds of: (Low Rings)
Assisted Muscle Up x 3-5 reps

WOD

AMRAP in 15 minutes of:
5 Strict Muscle Ups
4 Squat Snatch (185/135)

*Pack
– Option A
AMRAP in 15 minutes
3 Strict Muscle Ups
4 Squat Snatch (135/95)
– Option B
AMRAP in 15 minutes
5 Strict Pull Ups
5 Strict Dips
4 Squat Snatch (135/95)

*Pup
AMRAP in 15 minutes
5 Strict Banded Pull Ups
5 Strict Banded Dips
4 Squat Snatch (95/65)

Join Taranis!

Email us today and let us know you want in! info@taranisathletics.com

Phase 1 Foundation Training is a series of 10 sessions with an expert Taranis Coach. These sessions teach you the movements we use in CrossFit and allow you to slowly increase your intensity and comfort level in preparation for the transition into Phase 2. Phase 1 Foundation Training is mandatory to join Phase 2. This is for the safety of all athletes, new and experienced.

Group Phase 1:

You will be with a small group of athletes and typically one coach in each session. We cap these classes at 6-8 people to maintain coach to athlete ratio integrity.

  • Make instant friends!
  • VarietyHighly skilled coaches teaching the sessions
  • Set schedule Mon, Wed, Fri at 7pm starting Dec 3 and wrapped up Dec 21

Once you have completed the Phase 1 training, you become a Phase 2 Athlete and are welcome to join our regularly scheduled CrossFit WOD Sessions just in time for January!

WOD Thursday November 29th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Banded Hamstring Floss x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Banded Lateral Walk
10 Glute Bridge
25ft Banded Lateral Walk
10 Deadbug

Warm Up:
Tabata Style Alt rounds
KB Deadlift x 2 rounds
Side Plank Hold x 2 rounds
Squats x 2 rounds
Plank Hold x 2 rounds

Technique:

Review

– Deadlift

Good Mornings x 10 reps (Bar)
RDL x 10 reps
Deadlift x 10 reps

Warm up sets

*Set 1 x 7 reps @ Light
– Rest 2 minutes –

*Set 2 x 5 reps @ Light-Moderate
– Rest 2 minutes –

*Set 3 x 3 reps @ Moderate-Heavy Moderate
– Rest 2 minutes –

WOD

Every 3 minutes x 5 sets
Deadlift x 5 reps

*Build to a Heavy set of 5 or a new 5RM for the day.

*Rx – Start around 60-65% for your first working set.

*Pack
Start around 50-55% for your first working set.
*Pup
Deadlift x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

SWOD Thursday November 29th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: False Grip Static Hang x 5-10 seconds (Rings)
Min 2: Muscle Up Beat Swing x 5-7 reps

B. EMOM x 6 minutes
Min 1: HS Shoulder Taps x 12-14 Alt reps (High Box if needed)
Min 2: BOX HSPU x 5-7 reps @ 3131 TEMPO

C. Every 2 minutes x 6 sets
Hang Clean x 3 reps
*Sets 1-3 @ 70-75% of 1RM
*Sets 4-6 @ 80%

D. 4 x 2 minute rounds
15/10 Assasult Bike Cals
MAX rounds of:
5 CTB Pull Ups
7 TTB
9 KB Swings (1.5/1pd)
Rest 2 minutes

Level 3:

A. EMOM x 6 minutes
Min 1: 5 Tall Clean (Light)
Min 2: 5 DB Box Jumps (Light) 20/16″

B. Every 2 minutes x 6 sets
Clean + Hang Clean
*Sets 1-4 x Max for the Day
*Sets 5-6 @ 80-85% of Max

C. Every 2 minutes x 4 sets
Front Squat x 3 reps
*Sets 1-4 @ 70-75% of 1RM Front Squat

D. For time:
18.15.12.9.6.3
DB Thrusters (40/30)
DB Power Cleans
GHD Sit Ups

 

WOD Wednesday November 28th

– No Midday 3.0

WOD

Rest Day

Or

In 12 minutes; In Pairs
Working Athlete 1:
Max Distance Row or Bike
Working Athlete 2:
10 Wall Balls
5 Burpees
10 KB Swings (1.5/1pd)
5 Burpees

* One athlete must always be on the Rower or Bike while the other athlete completes work.
* Athletes on the Rower or Bike may switch with the other working athlete whenever they see fit.

Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

WOD Tuesday November 27th

– No Midday 3.0

Mobility:
Banded Overhead Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Shoulder Pass Throughs x 10 reps
Good Mornings x 10 reps
Inch Worms x 5 reps
T-Twist x 10 reps

Warm Up: (AMRAP in 5 minutes_
Partner “A” – Rows or Bikes
Partner “B” – Completes 2 rounds of:
5 Ring Rows
10 Hollow Rocks
*Switch back and forth for 5 minutes

Technique:

Review

– KB Snatch
2 sets of: (Build to Workout Weight)
(R) Single Arm KB Swing x 7 reps
(L) Single Arm KB Swing x 7 reps
(R) Single Swing + High Elbow x 5 reps
(L) Single Swing + High Elbow x 5 reps
(R) KB Snatch x 3 reps
(L) KB Snatch x 3 reps
Rest 60 seocnds

– Pull Up
2 sets of:
10 Scap Pull-ups
5 Beat Swings
1-3 Strict Pull Ups
3-5 Pull Ups
– Rest 60 seconds –

WOD

For time:
21.15.9
(R) KB Snatch (1.5/1pd)
(L) KB Snatch
Pull Up

*Pack
21.15.9
(R) KB Snatch
(L) KB Snatch
Pull Up
*Pup
15.12.9
(R) KB Snatch
(L) KB Snatch
Banded Pull Up

SWOD Tuesday November 27th

– No Midday 3.0

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Shoulder Press x 3 reps
*Sets 1-2 @ 6RPE
*Sets 3-4 @ 7RPE
*Sets 5-6 @ 8RPE

B. For time:
30.20.10
Alt DB Snatch (50/35)
15.10.5
CTB Pull Ups

Level 2:

A. Every 2 minutes x 4 sets
Push Press
*Sets 1-4 @ Build to a 3RM for the Day

B. Every 2 minutes x 6 sets
Pause Split Jerk + Split Jerk
*Sets 1-3 @ 90% of 3RM Push Press
*Sets 4-6 @ 100%
*Focus timing and foot work today.

C. Every 3 minutes x 5 sets
Deadlift
*Set 1 x 8 reps @ 60% of 1RM
*Set 2 x 6 reps @ 75%
*Set 3 x 4 reps @ 80%
*Sets 4-5 x 2 reps @ 85-90%

D. In 20 minutes
5 rounds for time:
10 Burpees (6′ Target)
20 Sit Ups
Into..
AMRAP In remaining time
20 Push Ups
50 Squats

Level 3:

A. Every 3 minutes x 6 sets
Back Squat Wave
*Sets 1.3.5 x 3 reps @ 80% of 1RM
*Sets 2.4.6 x 1 rep @ 85%

B. Every 90 seconds x 5 sets
Pause Split Jerk + Split Jerk
*Sets 1-4 x 2+1 @ Max for the Day
*Sets 5-6 @ 80-85% of Max

C. Every 90 seconds x 5 sets
Hang Power Clean x 3 reps
*Sets 1-2 @ 70% of 1RM P.Clean
*Sets 3-5 @ 75%

D. 5 x 2 minute rounds:
15/10 Assasult Bike Cals
MAX rounds of:
10 Push Ups
10 TTB
Rest 2 minutes

 

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