WOD Friday 05.24.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Deadbugs x 5 reps/Side
Hamstring Floss x 1 minute/Side

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Supine Scorpion x 10 Alt reps
Birddogs x 5 reps/Side
Banded Lateral Walk x 50ft (25ft R.25ft L)

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
10 Reverse Lunges
5 KB Deadlifts
5 KB Swings
25ft Bear Crawl

Technique & Review:

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Partner Band Resisted Deadlifts x 10 reps/Each

Every 2 minutes x 3 sets
Deadlift
*Set 1 x 6 reps @ Light
*Set 2 x 4 reps @ Moderate
*Set 3 x 2 reps @ Heavy Moderate

WOD

Every 3 minutes x 7 sets
Deadlift x 3 reps

*Sets 1-5 Build to a Heavy Set of 3 reps for the Day.
*Sets 6-7 drop down to 50% of your Heaviest set of 3
and perform 2 sets of 10 reps

– Choose a weight based off your 1RM (65-75%) and
work across in sets 1-5 for 3 reps and then drop down to
50% for 2 sets of 10 reps.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

SWOD Thursday 05.23.2019

STRENGTH

** This will be the final week for the Strength. Next week is a De-load week and then a programming change is taking place as of June.

A. EMOM x 6 minutes
Min 1: High Hang Clean x 3 reps
Min 2: 3 Tall Jerks + Split Jerk

B. Every 2 minutes x 10 sets
Clean & Jerk x 1 rep
*Sets 1-5 @ 60-75%
*Sets 6-10 @ 75-80%

C. For time:
50 STOH (185/135)
*Starting at 0:00 perform 5 burpees and then max reps of STOH in the remaining time. At the top of
every minute perform 5 burpees until all 50 STOH reps are complete.
*Scaled
50 STOH (135/95)

D. Complete
400m Front Rack Carry (24/16kg-Hand)
*Every time you put them down run back to the gym touch the wall run back to the KB’s and perform
10 KB Swings then continue on*

WOD Thursday 05.23.2019

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

Movement Prep:
Cat Camel x 10 reps
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps
Russian Squats x 10 reps

Warm Up:

EMOM x 4 minutes
3 No Push Up Burpees
5 Med Ball Cleans
7 Hollow Rocks

Technique & Review:

Power Clean + Front Squat
– Burgener Warm Up
– 3 High Hang Power Clean + 3 Front Squat
– 2 Hang Power Clean + 2 Front Squat
– Power Clean + Front Squat

3 sets to Build to Workout Weight
100m Jog
3 Front Squats
– Rest 60 seconds b/t sets –

WOD

For time:
800m run
15 Front Squats (185/135)
800m run
12 Front Squats
800m run
9 Front Squats

*Pack
800m run
15 Front Squats (135/95)
800m run
12 Front Squats
800m run
9 Front Squats
*Pup
400m run
15 Front Squats (95/65)
400m run
12 Front Squats
400m run
9 Front Squats

WOD Tuesday 05.21.2019

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Scap Push Up + T-Twist x 10 Alt reps
Samson Stretch x 25ft
Inch Worm x 25ft

Warm Up:

EMOM x 4 minutes
4 Jump Squats
4 Push Ups
4 V-Ups
Plank Hold to 45 seconds

Technique & Review:

CTB/Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

Muscle Up
* 1 round of: (Low Rings)
Rings to Chest x 5 reps
Transition x 5 reps
Press to Support x 5 reps
* 1 round of: (High Rings)
Beat Swing x 5-7 reps
* 2 rounds of: (Low Rings)
Muscle Up/Assisted x 2-3 reps

Shoulder to Overhead (STOH)
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps

3 sets to Build to Workout Weight
Push Press x 2 reps
Push Jerk x 3 reps
– Rest 60 to 90 seconds b/t sets –

WOD

4 rounds for time:
4 Muscle Ups
13 STOH (135/95)

*Pack
A) 4 rounds for time:
2 Muscle Ups
13 STOH (95-115/65-85)
– or –
B) 4 rounds for time:
8 CTB Pull Ups
13 STOH (95-115/65-85)
*Pup
4 rounds for time:
8 Banded CTB Pull Ups
13 STOH (75-95/55-65)

SWOD Tuesday 05.21.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: High Hang Snatch x 3 reps
Min 2: 3 Snatch Balance + OH Squat

B. Every 2 minutes x 10 sets
Snatch x 1 rep
*Sets 1-5 @ 60-75%
*Sets 6-10 @ 75-80%

C. AMRAP in 10 minutes
12/8 Cal Row
10 Power Snatch (95/65)
5 Burpees Over the Bar
*Every round add 2 Calories

D. 3 sets of:
Strict Ring Dips x 6-10 reps
Rest 30 seconds
Banded Push Up x 8-10 reps
Rest 30 seconds
Banded Tricep Push Downs x 15-20 reps
Rest 90 seconds

SWOD Monday 05.20.2019

STRENGTH

A. Every 3 minutes x 6 sets of:
Box Front Squat
*Set 1 x 6 reps @ 75% @ 1RM Squat Clean
*Set 2 x 4 reps @ 80%
*Set 3 x 2 reps @ 85%
*Set 4 x 6 reps @ 80%
*Set 5 x 4 res @ 85%
*Set 6 x 2 reps @ 90%

B. EMOM x 21 minutes
Min 1: DB Reverse Lunges x 12 Alt reps (50/35)
Min 2: DB Snatch x 16 Alt reps
Min 3: Assault Bike Cals x 15/10

C. 3 sets of:
Strict TTB x 8-10 reps
Rest 30 seconds
Med Ball V- Ups x 20 reps
Rest 30 seconds
Med Ball Russian Twists x 30 reps
Rest 90 seconds

WOD Monday 05.20.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Crab Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Bear Crawl x 25ft

Warm Up:

EMOM x 5 minutes
4 No Push Up Burpees
100ft Shuttle (25ft x 4)
8 Hollow Rocks

Technique & Review:

2 sets to Build Workout Height & Load
10-15 Dbl-Unders
5 KB Swings
10-15 Db-Unders
5 Burpee Box Jumps
– Rest 90 seconds b/t sets –

 

WOD

10 x 1 minute rounds of:
30 Dbl-Unders
MAX reps of:
* Even rounds – KB Swings (24/16kg)
* Odd rounds – Burpee Box Jumps (24/20”)
– Rest 1 minute b/t rounds –

*Pack & Pup
Scale as needed

SWOD Saturday 05.18.2019

STRENGTH

A. 2 sets of:
Banded Lateral Walk x 25ft (R)
Banded Glute Bridge x 10 reps
Banded Lateral Walk x 25ft (L)
Banded Deadbug x 10 Alt reps

B. Every 3 minutes x 6 sets of:
Sumo Deadlift
*Set 1 x 6 reps @ 75% @ 1RM Sumo Deadlift
*Set 2 x 4 reps @ 80%
*Set 3 x 2 reps @ 85%
*Set 4 x 6 reps @ 80%
*Set 5 x 4 res @ 85%
*Set 6 x 2 reps @ 90%

C. For time:
30 Man Makers (50/35)
*At the top of every minute perform 30 Dbl-Unders, Start with the Dbl-Unders.
*Man Maker – Push Up, (R) Row, (L) Row, Squat Clean Thruster = 1 rep

D. Complete
100 Banded Tricep Push Downs
100 Banded Pull Aparts
100 Barbell Floor Press

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