WOD Saturday 12.07.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep:
Knee Tuck + Samson Stretch x 25ft
Crab Walk x 25ft
Alt Lateral Lunge x 25ft
V-Step x 25ft

Warm Up:

AMRAP in 4 minutes
20 Plate Hops
5 No Push Up Burpees
10 Plate GTOH
10 Alt V-Ups

Technique & Review:

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

Ring Dip
– Jump to Support x 3-5 reps
– Lockout Support x 10 seconds
– Dip Support x 10 seconds
– Ring Lowers x 3 reps
– Ring Dip x 3-5 reps

Complete 2 sets to Build to Workout Weight
5 Back Squats
3 Ring Dips
1 Power Snatch

WOD

AMRAP in 20 minutes
12 Back Squats (135/95)
6 Ring Dips
3 Power Snatch

*L2

AMRAP in 20 minutes
12 Back Squats (95-115/65-85)
6 Ring Dips
3 Power Snatch

*L1

AMRAP in 15 minutes
12 Back Squats (75/55)
6 Banded Ring Dips
3 Power Snatch

WOD Friday 12.06.2019

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
90/90 Hip Openers x 5 reps
Russian Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” Row
“B” 1 round of:
10 Beat Swings
10 KB Swings
20 Banded Squats

Technique & Review:

OH Squat
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps

In 7 minutes complete 2 sets of:
7 Cal Row
5 OH Squats
3-5 Pull Ups

WOD

For time:
75/60 Cal Row
100 OH Squats (45/35)
50 Pull Ups

*L2

For time:
60/50 Cal Row
75 OH Squats (45/35)
40 Pull Ups

*L1

For time:
50/35 Cal Row
50 OH Squats (45/35)
30 Banded Pull Ups

WOD Thursday 12.05.2019

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

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Cat Camel x 10 reps
Hip Opener/Closer x 5 reps
Samson Stretch x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
10 Plate GTOH
5 Jump Squats
10 Ring Rows
5 Inchworm + Push Up

Technique & Lift:

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

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

A. 5 minutes to complete 3 sets of:
High Hang Power Clean + Hang Power Clean + Push Jerk

*Keep this weight light to primer your positioning
before the working sets.

B. Every 2 minutes x 6 sets
Hang Power Clean & Jerk x 3 reps
*Build to a Heavy set of 3 reps for the Day.

WOD

For time:
25 TTB
50 Burpee Box Jump Overs (24/20″)
25 TTB

*L2

For time:
20 TTB
40 Burpee Box Jump Overs (24/20″)
20 TTB

*L1

For time:
20 Knee Tucks
30 Burpee Box Jump Overs (20/16″)
20 Knee Tucks

WOD Tuesday 12.03.2019

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

Movement Prep:
Scap Push Up + T-Twist x 10 Alt reps
Supine Scorpions x 10 Alt teps
Cossack Squat x 10 Alt reps
3-D Banded Pull Aparts x 15 reps

Warm Up:

“A”- Row or Bike
“B”- 1 round of:
10 Beat Swings
50 Single Skips
10 Hollow Rocks

Technique & Review:

– DB Snatch

In 7 minutes complete 2 sets of:
10-20 Dbl-Unders or 20-40 Single Skips
3-5 Push Ups
4-6 Alt DB Snatch
*Build to your DB workout weight.

For time:
1 round of:
150 Dbl-Unders
48 Push Ups
24 Alt DB Snatch (50/35)

Then, 2 rounds of:
75 Dbl-Unders
24 Push Ups
12 Alt DB Snatch

Then, 3 rounds of:
50 Dbl-Unders
16 Push Ups
8 Alt DB Snatch

*Comp

For time:
1 round of:
150 Dbl-Unders
48 HSPU
24 Dbl-KB Snatch (24/16kg-Hand)

Then, 2 rounds of:
75 Dbl-Unders
24 HSPU
12 Dbl-KB Snatch

Then, 3 rounds of:
50 Dbl-Unders
16 HSPU
8 Dbl-KB Snatch

*L2

For time:
1 round of:
90 Dbl-Unders
36 Push Ups
24 Alt DB Snatch

Then, 2 rounds of:
45 Dbl-Unders
18 Push Ups
12 Alt DB Snatch

Then, 3 rounds of:
30 Dbl-Unders
12 Push Ups
8 Alt DB Snatch

*L1

For time:
1 round of:
180 Skips
24 Push Ups
24 Alt DB Snatch

Then, 2 rounds of:
90 Dbl-Unders
12 Push Ups
12 Alt DB Snatch

Then, 3 rounds of:
60 Dbl-Unders
8 Push Ups
8 Alt DB Snatch

 

WOD Monday 12.01.2019

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Quad T-Spine Opener x 10 reps/Side
Hip Opener/Closer x 5 reps
Kneeling to Stand x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
10 Plate GTOH
20 Plate Hops
10 Ring Rows
20 Alt V-Ups

Technique & Lift:

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

A. 5 minutes to complete 3 sets of:
2 High Hang Power Snatch + 2 Hang Power Snatch

*Keep this weight light to primer your positioning
before the working sets.

B. Every 2 minutes x 6 sets
Hang Power Snatch x 3 reps
*Build to a Heavy set of 3 reps for the Day.

C. AMRAP in 7 minutes
2.4.6.8.10….etc
Burpee Pull Ups
4.8.12.16.20 etc….
Wall Balls (20/14)

*L2

AMRAP in 7 minutes
2.4.6.8.10….etc
Burpee Pull Ups
4.8.12.16.20 etc….
Wall Balls

*L1

AMRAP in 7 minutes
2.4.6.8.10….etc
Burpees + Banded Pull Ups
4.8.12.16.20 etc….
Wall Balls

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