February 29, 2020 by taranisathletics
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
February 28, 2020 by taranisathletics
Mobility:
Lying Pec Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Movement Prep:
Knee Tuck + Samson x 10 Alt reps
Cossack Squat x 10 Alt reps
Upward + Downward Dog x 5 reps
T-Twists x 10 Alt reps
Warm Up:
EMOM x 4 minutes
4 Push Ups
8 Alt V-Ups
Single Skip to 45 seconds
Technique & Review:
EMOM x 4 minutes
25 Dbl-Unders
4 Burpees to Bar
- Athletes should be aiming to complete Dbl-Unders in
Unbroken or in 2-3 sets each time. Scale reps accordingly
to skill Level. - Burpees to Bar should be at a bar height of 6″ out of
standing reach. Aim to perform all reps smooth and steady
throughout the workout.
WOD
2 sets for total time:
100 Dbl-Unders
21 Burpee to Bar (6″)
75 Dbl-Unders
15 Burpee to Bar
50 Dbl-Unders
9 Burpee to Bar
– Rest 3 minutes b/t sets –
* 10 minute TC per set *
- L2
2 sets for total time:
75 Dbl-Unders
15 Burpee to Bar (6″)
50 Dbl-Unders
12 Burpee to Bar
25 Dbl-Unders
9 Burpee to Bar
– Rest 3 minutes b/t sets –
- L1
2 sets for total time:
50 Dbl-Unders or 200 Skips
15 Burpee to Bar
35 Dbl-Unders or 150 Skips
12 Burpee to Bar
20 Dbl-Unders or 100 Skips
9 Burpee to Bar
– Rest 3 minutes b/t sets –
February 27, 2020 by taranisathletics
Mobility:
Runners Lunge x 1 minute/Side
Banded Hamstring Floss x 1 minute/Side
Movement Prep:
2 sets of:
Banded Lateral Walk x 25 ft O/B
Banded Walk x 25ft Fwd/Bwd
Banded Squats x 10 reps
Deadbug x 5 reps/Side
Warm Up:
AMRAP in 5 minutes
“A” – Rows
“B” – 2 rounds of:
10 Walking Lunges
8 KB Deadlifts
6 Hollow Rocks
Technique & Review:
Deadlifts
– Good Morning
– RDL
TTB
– Scap Pull Up
– Beat Swing
– Knee Tuck
7 minutes to Build to Workout Load
100m Jog
5 TTB or Knee Tucks
5 Deadlifts
– Rest as needed b/t sets –
- Athletes should be picking a rep scheme on the TTB which
will allow them to move continuously through the set. - Athletes should be picking and load and reps that will
allow for Deadlift sets of 5+ TnG reps throughout the entire
workout.
WOD
3 rounds for time:
800m run
25 TTB
25 Deadlifts (225/155)
- L2
3 rounds for time:
800m run
15 TTB
15 Deadlifts (185/135)
- L1
3 rounds for time:
400m run
15 Knee Tucks
12 Deadlifts (155/105)
February 27, 2020 by taranisathletics
Accessory Work:
A. Every 2 minutes x 6 sets
Wtd Pull Up
*Sets 1-2 x 5 reps
*Sets 3-4 x 3 reps
*Sets 5-6 x 1 rep
B. 4 sets of:
P-Bar Dips x 4-6 reps @ 3131 TEMPO
– Rest 30 seconds –
Incline DB Rows x 12 reps
– Rest 30 seconds –
Ring Plank Hold x 45-60 seconds
– Rest 90 seconds –
February 26, 2020 by taranisathletics
Accessory Work:
A. Every 90 seconds x 6 sets
Clean Deadlift (BTK) + Power Clean
*Sets 1-3 x (1+1) x 3 @ 70-75% of 1RM Power Clean
*Sets 4-6 x 1+1 @ 80-85%
B. 4 sets of
Seated KB Shoulder Press x 20 Alt reps
– Rest 30 seconds –
KB Bent-Over Rows x 15 reps
– Rest 30 seconds –
Dbl-KB Overhead Hold x 60 seconds
– Rest 90 seconds –
February 26, 2020 by taranisathletics
Mobility:
Banded Front Rack Stretch x 1 minute
Pigeon Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Movement Prep:
Lying Shoulder Opener x 5 reps/Arm
Upward + Downward Dog x 5 reps
Knee Tuck + Samson x 10 Alt reps
Banded Squats x 20 reps
Warm Up:
AMRAP in 5 minutes
“A” – Rows or Bikes
“B” 1 round of
10 Alt Box Jumps
8 Goblet Squats
6 Single Arm KB Swings *3 reps/Arm
Technique & Review:
Front Squat
– Burgener Warm Up
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps
6 minutes to Build to Workout Weight & Height
5 Front Squats
3 Box Jumps w/ Step Down
5 Cal Row or Bike
– Rest as needed b/t sets –
- Athletes should be picking a load they can perform
10 Front Squats in 1-2 sets every round. - Box Jumps should be performed smooth and steady
no rebounding off the top of the box. - Athletes should have 90 seconds – 2 minutes of time
to Row or Bike for Cals.
WOD
4 sets of:
In 3 minutes
10 Front Squats (135/95)
10 Box Jumps (24/20″)
MAX Cal Row or Bike
– Rest 3 minutes b/t sets –
- L2
4 sets of:
In 3 minutes
10 Front Squats (95-115/65-85)
10 Box Jumps (24/20″)
MAX Cal Row or Bike
- L1
4 sets of:
In 3 minutes
10 Front Squats (75-95/45-65)
10 Box Jumps (20/16″)
MAX Cal Row or Bike
February 25, 2020 by taranisathletics
WOD
For Time; In Pairs
4 Alt rounds (2 rounds each)
21 Wall Balls (20/14)
30 KB Swings (24/16kg)
-Into –
4 Alt rounds (2 rounds each)
15 Wall Balls
20 KB Clean & Jerk (10 reps/Arm)
– Into –
4 Alt rounds (2 rounds each)
9 Wall Balls
10 KB Snatch (5 reps/Arm)
- Athlete “A” will complete 21 Wall Balls & 30 KB Swings then Athlete “B” will complete 21 Wall Balls & 30 KB Swings, back and forth for 4 rounds.
- Athlete “A” will complete 15 Wall Balls & 20 KB C&J then Athlete “B” will complete 15 Wall Balls & 20 KB C&J, back and forth for 4 rounds.
- Athlete “A” will complete 9 Wall Balls & 10 KB Snatch then Athlete “B” will complete 9 Wall Balls & 10 KB Snatch, back and forth for 4 rounds.
Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30-6:30pm
February 24, 2020 by taranisathletics
Mobility:
Couch Stretch x 1 minute/Side
90/90 Hip Rotations x 10 Alt reps
Movement Prep:
Supine Scorpion x 10 Alt reps
Deadbug x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Russian Squats x 10 reps
Warm Up:
AMRAP in 4 minutes
“A” – Shuttle Run (25ft O/B)
“B” – 1 round of:
10 KB Deadlifts
5 Jump Squats
10 Alt V-Ups
Technique & Lift:
Squat Prep w/ Partner
“A” Holds bottom of Back Squat with Bar
“B” Does 10 Banded Squats
Then..
“A” Performs Barbell Back Squat with Bar
“B” Performs Banded
* 10 (R) Lateral Steps
* 10 (L) Lateral Steps
* 10 (FWD) Steps
* 10 (BWD) Steps
7 minutes complete 2 sets
4 Back Squats
*Work up to your starting weight at 60%
A. Every 3 minutes x 6 sets
Back Squat
*Sets 1-2 x 9 reps @ 60% of 1RM Back Squat
*Sets 3-4 x 7 reps @ 65%
*Sets 5-6 x 5 reps @ 70%
B. 3 sets of:
(R) KB Front Rack High Knee Walk x 25ft
(L) Reverse Lunge x 10 reps
(L) KB Front Rack High Knee Walk x 25ft
(R) Reverse Lunge x 10 reps
– Rest 60 seconds –
February 24, 2020 by taranisathletics
Accessory Work:
A. Every 2:30 minutes x 7 sets
12/8 Cal Bike (Sprint)
10 Wall Balls (30/20)
B. Every 2 minutes x 7 sets
12/8 Cal Row (Sprint)
50 Dbl-Unders
C. 3 sets of:
DB Bench Press x 10 reps
– Rest 30 seconds –
Single Arm DB Row x 10 reps/Arm
– Rest 30 seconds –
L-Sit Over & Backs x 10 reps
– Rest 90 seconds –
February 23, 2020 by taranisathletics
Accessory Work:
A. Every 90 seconds x 4 sets
Tall Clean + Hang Clean (ATK) + Hang Clean (BTK) + Front Squat
*Using 50% of 1RM Clean
B. Every 2 minutes x 6 sets
Hang Squat Clean
*Sets 1-4 x 5 reps @ Build to a Heavy set of 5 for the Day.
*Set 5 x 5 reps @ 90% of “Heavy 5”
*Set 6 x 5 reps @ 85% of “Heavy 5”
C. 3 sets of:
Snatch Grip Bent-Over Rows x 10 reps @ 50% of 1RM Snatch
– Rest 60 seconds –
Snatch Grip RDL x 10 reps @ 50% of 1RM Snatch +10-15lbs
– Rest 90 seconds –