WOD Monday 04.01.2019

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side
Partner Hamstring Stretch x 30s/Side

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

AMRAP in 4 minutes
“A” 200m row
“B” AMRAP
50ft Walking Lunge
5 Burpees
10 Hollow Rocks

Technique & Review:

Building to Workout Pace
Set 1:
30s Bike @ Easy Pace
– Rest 30 seconds –
200m run @ Easy Pace
– Rest 30 seconds –
30s Row @ Easy Pace
– Rest 60 seconds –

Set 2:
30s Bike @ Moderate Pace
– Rest 30 seconds –
200m run @ Moderate Pace
– Rest 30 seconds –
30s Row @ Moderate Pace
– Rest 60 seconds –

Set 3:
30s Bike @ Workout Pace
– Rest 30 seconds –
200m run @ Workout Pace
– Rest 30 seconds –
30s Row @ Workout Pace

WOD

Complete (Record time for each component)
2km Bike
– Rest 2 minutes –
1200m run
– Rest 2 minutes –
1000m Row

*Pack
1.5km Bike
– Rest 2 minutes –
1000m run
– Rest 2 minutes –
1000m Row
*Pup
1km Bike
– Rest 2 minutes –
800m run
– Rest 2 minutes –
750m Row

Cool Down:
200m Walk
Couch Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

SWOD Monday 04.01.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 3-Pos Snatch + Snatch Balance + OH Squat
Min 2: KB Wind Mill x 3 reps/Side (Light)
*After each position Snatch perform 1 Snatch Balance & 1 OH Squat
*Set 1 @ Bar
*Sets 2-3 @ 95/65

B. Every 90 seconds x 6 sets
Snatch x 1 rep
*Build to a Heavy Single for the Day.
*If you miss more then 2 attempts at a weight drop back down to pervious made weight.

C. Every 3 minutes x 5 sets
Box Squat x 3 reps @ 52X1 TEMPO
*Sets 1-5 @ 60-70% of 1RM Back Squat
*Hold true to the TEMPO, 5 seconds down, 2 second pause on the box.
*Box height should be just at or below 90.

D. 3 sets of:
Strict Pull Ups x 8-10 reps
Rest 30 seconds
Strict P-Bar Dips x 8-10 reps
Rest 30 seconds
DB Reverse Lunges x 20 Alt reps
Rest 90 seconds

WOD Saturday March 30th

Mobility:
Overhead Banded Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 15-20 reps
Knee Tuck + Samson x 25ft
V-Step x 25ft

Warm Up:

AMRAP in 5 minutes
“A” 200m Jog
“B” AMRAP
Box Step Up x 6 Alt reps
Ring Row x 4 reps
Inch-Worm Push Up x 2 reps

Technique & Review:

Bar Muscle Up/CTB/Pull Up
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Banded/Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps
– Bar Muscle Ups x 1-3 reps

3 sets (Building to Workout Height & Weight)
8 Alt DB Snatch
Into..
4 Box Jump Overs
Into..
2 Pull Ups/CTB Pull Ups/Bar Muscle Ups
– Rest 60 seconds b/t sets –

WOD

3 Rounds for time of:
400m run
18 Alt DB Snatch (50/35)
12 Box Jump Overs (24/20″)
6 Bar Muscle-ups

*Pack
3 rounds for time:
400m run
18 Alt DB Snatch (40/30)
12 Box Jump Overs (24/20″)
6 CTB Pull Ups
*Pack
3 rounds for time:
400m run
18 Alt DB Snatch (40/30)
12 Box Jump Overs (Scale as needed)
6 Banded Pull Ups

WOD Friday March 29th

Mobility:
Pigeon Stretch x 1 minute/Side
Adductor Stretch x 1 minute/Side

Movement Prep:
90/90 Hip Openers x 5 reps/Side
Cat Camel x 10 reps
Birddogs x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
6 KB Swings
8 Goblet Squats
10 Alt Reverse Lunges
20 second Plank Hold

Technique & Review:

A. Every 2 minutes x 3 sets
Back Squat
*Set 1 x 10 reps @ Light
*Set 2 x 5 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

Into…

B. Every 3 minutes x 5 sets
Back Squat x 5 reps

*Rx – Perform sets 1-5 @ 75% of 1RM
*Pack – Perform sets 1-5 @ 65% of 1RM
*Pup – Pick a weight you can perform perfect reps in all 5 sets.

Into…

C. 3 sets of:
Wtd Plank Hold x 60 seconds
Rest 60 seconds

WOD Thursday March 28th

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

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps
Deadbug x 5 reps/Side

Warm Up:

AMRAP in 3 minutes
20 Plate Hops
5 No Push Up Burpees
10 PLate GTOH
5 Jump Squats

Technique & Review:

Squat Clean
– Burgener Warm Up
– High Hang Squat Clean x 3 reps
– Hang Squat Clean x 3 reps
– Squat Clean x 3 reps

Ring Dips
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip Lowers x 3-5 reps
– Ring Dip x 3-5 reps

3 sets (Build to Workout Weight)
3 Burpees Over the Bar
3 Jumping Ring Dips
1-2 Squat Cleans
– Rest 60 seconds b/t sets –

WOD

2 sets for total time:
3 Rounds of:
9 Burpees Over the Bar
6 Ring Dips
3 Squat Cleans (165/115)

*Rest 3 minutes b/t sets*

*Pack
3 Rounds of:
9 Burpees Over the Bar
6 Ring Dips
3 Squat Cleans (135/95)
*Pup
3 Rounds of:
9 Burpees Over the Bar
6 P-Bar Dips or Push Ups
3 Squat Cleans (95/65)

WOD Tuesday March 26th

Mobility:
Pigeon Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Deadbugs x 10 Alt reps

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Broad Jump Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

Technique & Review:

Deadlift
– Good Morning x 10 reps
– RDL x 10 reps
– Deadlift x 10 reps (Bar)
– Single Leg Glute Bridge x 10 reps/Leg

*3 sets to build up to workout weight

Set 1
100m Jog
Deadlift x 7 reps (Light)
– Rest 60 seconds –

Set 2
100m Jog
Deadlift x 5 reps (Moderate)
– Rest 60 seconds –

Set 3
100m Jog
Deadlift x 5 reps (Workout Weight)

WOD

For time:
600m run
21 Deadlifts (225/155)
1000m run
15 Deadlifts
600m run
21 Deadlifts

*Pack
400m run
21 Deadlifts (185/135)
800m run
15 Deadlifts
400m run
21 Deadlifts
*Pup
400m run
15 Deadlifts (135/95)
400m run
15 Deadlifts
400m run
15 Deadlifts

WOD Monday March 25th

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Cat Camel x 10 reps
T-Twists x 10 Alt reps
Birddogs x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
50 Skips
5 Ring Rows
5 No Push Up Burpees

Technique & Review:

Strict/Wtd Pull Up
– Scap Pull Up x 10 reps
– Essentric Lowers x 1-3 reps @ Slow TEMPO
– Strict Pull Up x 1-3 reps

Every 2 minutes x 6 sets
Wtd Pull Up

*Sets 1-4 x 3 reps
*Sets 5-6 x MAX Reps

* In sets 1-4 Build up to a heavy set of 3 reps for the day.
* In sets 5-6 without weight perform a Max set of Unbroken Reps.

– Choose a light-moderate weight and work across in sets 1-4 for
3 reps and then sets 5-6 without weight perform a Max set of Unbroken Reps.

– Choose a light-Moderate band that will challenge you to perform 4 sets of
3 reps. In sets 5-6 use a heavier band to perform MAX reps.

WOD

3 rounds for Max Reps:
1 Minute x MAX Dbl-Unders
2 Minutes x MAX KB Swings (2/1.5pd)
Rest 1 minute

*Pack
3 rounds for Max Reps
1 Minute x MAX Dbl-Unders
2 Minutes x MAX KB Swings (1.5/1pd)
*Pup
3 rounds for Max Reps
1 Minute x MAX Dbl-Under Attempts
2 Minutes x MAX KB Swings (Scale as needed)

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