WOD Monday 07.01.2019

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Hip Opener/Closers x 5 reps/side
Kneeling Adductor Stretch x 10 reps/Side
Lying Shoulder Openers x 5 reps/Side
V-Step x 25ft

Warm Up:

AMRAP in 4 minutes
3 No Push Up Burpees
6 Alt Jumping Lunges
Single Skip – 45 seconds

Technique & Review:

2 sets to Build to workout
6 Wall Balls
4 Burpees
6 Alt DB Snatch
10-20 Dbl-Unders
– Rest 60 seconds –

WOD

EMOM x 20 minutes
Min 1: Max Wall Balls x 45 seconds
Min 2: Max Burpees Over the Plate x 45 seconds
Min 3: Max Alt DB Snatch x 45 seconds
Min 4: Max Dbl-Unders x 45 seconds
*Score is total reps after the 20 minutes of workout.

*Comp & L3 – Wall Ball (20/14) DB (50/35)
*L2 – Wall Ball (20/14) DB (40/30)
*L1 – Wall Ball (Scale as needed) DB (up to 35/25) Dbl-Unders (Attempts)

WOD Saturday 06.29.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Banded Lat Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Scap Push Up + T-Twist x 10 Alt reps
Banded Pull Aparts x 20 reps
Inch Worm x 25ft

Warm Up:

EMOM x 4 minutes
7 KB Swings
7 Hollow Rocks
Single Skip to 45s

Technique & Review:

Hang Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 5
– Hang Power Snatch x 5

TTB
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps

CTB
– Ring Row x 3-5 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

Bar Muscle Up
– Box Bar Muscle Up x 2-3 reps
– Banded Bar Muscle Up x 2-3 reps
– Bar Muscle Up x 2-3 reps

HSPU
– Push Ups x 3-5 reps
– Piked HSPU x 3-5 reps
– Box HSPU x 3-5 reps
– Strict HSPU x 3-5 reps

2 sets to build to Workout Load and Mvnmt
3 Hang Power Snatch
2 Burpees Over the Bar
1-3 reps of Bar Muscle Up/CTB/Pull Up/Banded Pull Up
Into…
3 Hang Power Snatch
2 Burpees Over the Bar
1-3 reps of HSPU/BOX/DB Press
Into…
3 Hang Power Snatch
2 Burpees Over the Bar
1-3 reps of TTB or Knee Tuck
– Rest 90 seconds b/t sets –

 

WOD

AMRAP in 5 minutes
21 Hang Power Snatch
21 Burpees Over the Bar
MAX reps –

– Rest 2 minutes –

AMRAP in 5 minutes
21 Hang Power Snatch
21 Burpees Over the Bar
MAX reps –

– Rest 2 minutes –

AMRAP in 5 minutes
21 Hang Power Snatch
21 Burpees Over the Bar
MAX reps –

*Comp & L3 – Snatch (115/85) Bar Muscle Ups/HSPU/TTB
*L2 – Snatch (95/65) CTB Pull Ups/Scaled HSPU (Ab Mat,Box)/TTB
*L1 – Snatch (up to 75/55) Banded Pull Ups/DB Push Press/Knee Tucks

SWOD Friday 06.28.2019

Accessory Work:

A. 3 sets of:
DB 1-1-2 Bench Press x 6-8 reps
Rest 30 seconds
DB Skull Crushers x 8-10 reps
Rest 30 seconds
GHD Sit Ups x 15-20 reps
Rest 90 seconds

B. HS Walking Practice
Spend 5-10 minutes on Each Drill today. Take this time to help improve your overall technique
and polish up your HS Walking.
Drill 1Handstand Shoulder Shifts
Drill 2Banded HS Shoulder Taps
Drill 3Wall Facing HS Hold to HS Walk

WOD Friday 06.28.2019

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

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk

Warm Up:

EMOM x 4 minutes
100ft Shuttle (25ft x 4)
5 Med Ball Clean
3 Push Ups
50ft Shuttle (25ft x 2)

Technique & Review:

Deadlift
– Good Morning x 10 reps
– RDL’s x 10 reps
– Deadlift x 10 reps

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

Push Jerk
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps

3 sets to Build to Workout Load
100m jog
5 Deadlifts
4 Hang Power Cleans
2 Push Jerks
– Rest 60 seconds b/t sets –

 

WOD

For time:
400m run
1 round of “DT” (12 Deadlifts / 9 Hang Power Clean / 6 Push Jerk )
400m run
2 rounds for “DT”
400m run
1 round of “DT”
400m run

*Comp – DB 50/35
*L3 – 155/105
*L2 – 115-135/75-95
*L1 – Light Load – 95/65

WOD Thursday 06.27.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Wtd Ankle Dorsiflexion x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep:
Cat Camel x 10 reps
Wall Facing Squats x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

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

Technique & Review:

EMOM x 9 minutes
Min 1: Single Arm OH Static Hold x 15-20 seconds/Side
Min 2: Side Plank x 15-20 seconds/Side (Elbow)
Min 3: Hanging Hollow Hold x 15-30 seconds

WOD

A. Every 2 minutes x 3 sets
Front Squat
*Set 1 x 8 reps @ Light
*Set 2 x 6 reps @ Moderate
*Set 3 x 4 reps @ Moderate – Opening Weight

B. Every 2:30 minutes x 4 sets
Front Squat x 6 reps

*Comp – Sets 1-2 @ 75% Sets 3-4 @ 80%
*L3 – Sets 1-4 @ 70% of 1RM
*L2 – Sets 1-4 @ 60% of 1RM
*L1 – Keep the loads Light-Moderate to focus on
positioning and speed in the squat.

WOD Wednesday 06.26.2019

– Midday 3.0 from 4:30pm-6:30pm

WOD

AMRAP in 7 minutes; In Pairs
8 KB Snatch (1.5/1pd) *4 reps/Arm
9 TTB
10 KB Single Arm Thrusters *5 reps/Arm

– Rest 2 minutes –

AMRAP in 7 minutes; In Pairs
30 Dbl-Unders
15 KB Swings (1.5/1pd)
10 KB SDHP (1.5/1pd)

*Athlete “A” performs 8 KB Snatch then “B” performs 8 KB Snatch then back to athlete “A” for 9 TTB
then “B” then athlete “A” completes 10 Thrusters then “B” back and forth for 7 minutes.
*Keep the same format for the seconds 7 min AMRAP.

Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

WOD Tuesday 06.25.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Pec Stretch 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
3 No Push Up Burpees
100ft Shuttle (25ft x 4)
10 Hollow Rocks

Technique & Review:

2 sets to Build to Box Height
5 Cals
3 Push Ups
3 Burpee Box Jumps
5 Sit Ups
– Rest 60 seconds –

 

WOD

EMOM x 20 minutes
Min 1: Max Cal Row x 45 seconds
Min 2: Max Push Ups x 45 seconds
Min 3: Max Burpee Box Jumps x 45 seconds
Min 4: Max Sit Ups x 45 seconds
*Score is total reps after the 20 minutes of workout.

*Comp – Bike Cals/BBJO (24/20″)
*L3 & L2 – Box 24/20″
*L1 – Max reps in 30 seconds/Knee or Banded Push Ups/Scale Box as needed

SWOD Tuesday 06.25.2019

Accessory Work:

A. 3 sets of:
Strict HSPU + Kipping HSPUS x 4-8 + 6-10 reps
Rest 30 seconds
Bent-Over Plate to Chest Row + Press x 10 reps
Rest 30 seconds
Hollow Banded Pull Aparts x 25 reps
Rest 90 seconds

B. 3 sets of:
False Grip Ring to Chest Pull Ups x 3-5 reps
Rest 30 seconds
Lying Banded Tricep Extensions x 20 reps
Rest 30 seconds
Ab Roll Outs x 8-10 reps
Rest 90 seconds

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