WOD Saturday 01.18.2020

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Scap Push Up + T-Spine Opener x 10 Alt reps
Kneeling Adductor Stretch x 10 reps/Side
Russian Squats x 10 reps

Warm Up:

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

Technique & Review:

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

Push Jerk
– Press
– Push Press
– Push Jerk

Rope Climb
– Stand to Lower
– Knees to Elbows
– Foot Lock & Hang
– Foot Lock & Extend
– Rope Climb

7 minutes to complete 2 warm up sets
5-7 Cal Row
3-5 Clean & Jerks
1 Foot Lock + Extend
– Rest as needed b/t sets –

 

WOD

3 rounds for time
20/15 Cal Row
10 Clean & Jerk (135/95)
3 Rope Climbs

*L2

3 rounds for time:
20/15 Cal Row
10 Clean & Jerk (115/75)
2 Rope Climbs

*L1

3 rounds for time:
15/10 Cal Row
10 Clean & Jerk (Light up to 95/65)
1 Rope Climb or 3 Stand to Lowers

WOD Friday 01.17.2020

Mobility:
Overhead Banded Stretch x 1 minute/Side
Partner T-Spine Mobility
Wtd Ankle Mobility x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 10 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
90/90 Hip Rotations x 10 Alt reps
Wall Facing Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
“A” Single Skip
“B” 1 round:
4 Push Ups
6 Jump Squats
4 Single Arm DB Press/Arm

Technique & Lift:

A. Snatch Balance
– Heaving Snatch Balance
– Drop Snatch Balance
– Snatch Balance

B. Every 2 minutes x 6 sets
Snatch Balance + OH Squat
*Sets 1-6 x 2+2
*Keeping Weight Light – Moderate for all 6 sets.
*No failed sets.

C. 3 sets
KB Front Rack + OH Carry x 100ft/Arm
– Rest 30 seconds –
Plank Plate Slides x 20-30 Alt reps
– Rest 60 seconds –

WOD Thursday 01.16.2020

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Banded Hip Flexor Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Opener/Closers x 5 reps
Banded Lateral Walk x 10 reps O/B
Banded Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
Inchworm + Push x 3 reps
Hollow Rocks x 10 reps
DB Press x 5 reps/Arm
Goblet Squats x 10 reps

Technique & Review:

Thruster
– Press
– Push Press
– Front Squat
– Thruster

Bar Muscle Up/CTB Pull Up
– Scap Pull Up
– Beat Swing
– Kipping Pull Up
– Jumping Bar Muscle Up
– Banded/Bar Muscle Up

8 minutes for 2 primer sets
Thruster x 5-7 reps
Burpees Over the Bar x 3 reps
Bar Muscle Up/CTB Pull Up x 1-3 reps
– Rest as needed b/t sets –

 

WOD

For time:
25 Thrusters (75/55)
50 Burpees Over the Bar
25 Bar Muscle Ups
50 Thrusters
25 Burpees Over the Bar

*L2

For time
25 Thrusters (75/55)
35 Burpees Over the Bar
25 CTB Pull Ups
35 Thrusters
25 Burpees Over the Bar

*L1

For time
15 Thrusters (65/45)
25 Burpees Over the Bar
20 Banded Pull Ups
25 Thrusters
15 Burpees Over the Bar

WOD Tuesday 01.14.2020

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 5 minutes
“A” – Row or Bike
“B” 1 round of:
3 Ring Jump to Support
6 Hollow Rocks
9 PVC OH Squats

Technique & Review:

Snatch
– Burgener Warm Up
– High Hang Squat Snatch
– Hang Squat Snatch
– Snatch

Ring Dips
– Ring Support
– Dip Support
– Lowers

HSPU
– Piked
– Box Piked
– Kick to HS Hold
– HS Lower
– HSPU

6 minutes to warm up to snatch weight
Ring Dips x 3-5 reps
1 Snatch
Ring Dips x 3-5 reps
1 Snatch
Push Ups x 3-5 reps
1 Snatch
– Rest as needed b/t sets –

WOD

“Muppy”
For time:
45 Strict Ring Dips
45 Strict HSPU
45 Push Ups
*Every time you break perform 3 Squat Snatch (115/85)

*L2

For time:
35 Ring Dips
35 HSPU
35 Push Ups
*Every time you break perform 3 Squat Snatch (95/65)

*L1

For time:
25 Ring Dips
25 Box HSPU
25 Push Ups
*Every time you break perform 3 Power Snatch (Light load up to 75/55)

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