WOD Saturday 01.25.2020

Mobility:
3-Pos Shoulder Stretch x 45s/Side
Lying Banded Hamstring Floss x 1 minute/Side

Movement Prep:
Supine Scorpion x 10 Alt reps
Deadbugs x 5 reps/Side
Banded Lateral Walk x 10 steps R/L
Banded Walk x 10 steps FWB/BWD

Warm Up:

EMOM x 5 minutes
3 Push Ups
5 DB Press/Arm
6 Alt V-Ups

Technique & Review:

TTB
– Scap Pull Up
– Beat Swing
– Knee Tuck

DB Snatch

Ring Dip
– Jump to Support
– Support Hold
– Dip Hold
– Lowers

6 minutes to for 2-3 sets of:
3 TTB
4-6 Alt DB Snatch
3 Ring Dips
– Rest as needed b/t sets –

WOD

3 x 5 minute AMRAP
10 TTB
20 Alt DB Snatch (50/35)
10 Ring Dips
– Rest 2 minutes b/t sets –
*Start the new set where you left off in the previous one.

*L2

3 x 5 minute AMRAP
8 TTB
20 Alt DB Snatch (40/30)
8 Ring Dips
– Rest 2 minutes b/t sets –

*L1

3 x 5 minute AMRAP
10 Knee Tucks
20 Alt DB Snatch (30/20)
10 Push Ups
– Rest 2 minutes b/t sets –

WOD Friday 01.24.2020

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

EMOM x 5 minutes
3 No Push Up Burpees
5 KB Swings
7 Beat Swings

Technique & Review:

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

5-7 minutes for 3 sets
3 Burpee Pull Ups
3 Hang Power Clean
– Rest as needed b/t sets –

 

WOD

For time:
15 Burpee Pull Ups
3 Hang Power Cleans (185/135)
12 Burpee Pull Ups
6 Hang Power Cleans
9 Burpee Pull Ups
9 Hang Power Cleans

*L2

Fo time:
12 Burpee Pull Ups
3 Hang Power Cleans (115-135/75-85)
9 Burpee Pull Ups
6 Hang Power Cleans
6 Burpee Pull Ups
9 Hang Power Cleans

*L1

For time:
12 Burpee + 12 Pull Ups
3 Hang Power Cleans (75-95/55-65)
9 Burpee + 9 Pull Ups
6 Hang Power Cleans
6 Burpee + 6 Pull Ups
9 Hang Power Cleans

WOD Thursday 01.23.2020

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

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Hip Opener/Closer x 5 reps
90/90 to Tall Kneeling x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
10 KB Swings
10 Goblet Squats
5 Drop Squats
20 Mnt Climbers

Technique & Lift:

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

A. 5-7 minutes to complete 3 sets of:
3-Pos Squat Snatch

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

B. Every 2:30 minutes x 6 sets
Squat Snatch x 3 reps
*Sets 1-2 @ 70% of 1RM Snatch
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%

C. Complete; Not for time
50 Sit Ups
40 Alt DB Shoulder Press
30 TTB

WOD Wednesday 01.22.2020

– No Midday 3.0

WOD

2 rounds for time; In Pairs
200 Dbl-Unders
50 OH Squats (75/55)
200 Dbl-Unders
50 SDHP (75/55)

*L2

2 rounds for time; In Pairs
100 Dbl-Unders or 300 Skips
50 OH Squats (Scale as needed)
100 Dbl-Unders or 300 Skips
50 SDHP (Same weight as OH Squat)

*Both athletes must complete 100 Dbl-Unders and can both be working at the same time.
*Split the Oh Squats & SDP as you see fit.

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

WOD Tuesday 01.21.2020

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

Movement Prep:
Knee Tuck Samson + T-Spine Opener x 10 Alt
Cossack Squat x 10 Alt reps
Cat Camel x 10 reps
BirdDog x 5 reps/Side

Warm Up:

AMRAP in 4 minutes
10 Alt Box Step Ups
5 Push Ups
10 Ring Rows
5 DB Press/Arm

Technique & Review:

Push Jerk
– Burgener Warm Up
– Press
– Push Press
– Push Jerk

CTB/Pull Up
– Scap Pull Up
– Beat Swing
– Kipping Pull Up
– CTB Pull Up

6 minutes for 2 sets of:
3 Push Jerks
3-5 Push Ups
5 Box Jumps
– Rest as needed b/t –

WOD

AMRAP in 15 minutes
10 Push Jerks (135/95)
15 CTB Pull Ups
20 Box Jumps (24/20″)

*L2

AMRAP in 15 minutes
10 Push Jerks (115/85)
15 Pull Ups
20 Box Jumps (24/20″)

*L1

AMRAP in 15 minutes
10 Push Jerks (Light up to 95/65)
10 Banded Pull ups
15 Box Jumps (20/16″)

SWOD Tuesday 01.21.2020

Accessory Work:

A. Every 2 minutes x 5 sets
Back Squat
*Set 1 x 5 reps @ 65%
*Set 2 x 3 reps @ 70%
*Set 3 x 2 reps @ 80%
*Sets 4-5 x 1 rep @ 90%

B. 3 sets of:
Clean Pulls x 4 reps @ 95% of 1RM Clean
– Rest 30 seconds –
Gobelt Single Leg Split Squat x 10 reps/Leg (Moderate)
– Rest 30 seconds –
Dbl-KB Front Rack Hold x 30 seconds (32/24kg-Hand)
– Rest 90 seconds –

WOD Monday 01.20.2020

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

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Hip Opener/Closers x 5 reps/Side
Russian Squats x 10 reps
Crab Walk x 25ft

Warm Up:

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

Technique & Lift:

Squat Clean
– Burgener Warm Up
– High Hang Squat Clean
– Hang Squat Clean
– Squat Clean

Split Jerk
– Press
– Push Press
– Jerk Balance
– Tall Jerk
– Split Jerk

A. 5-7 minutes to complete 3 sets of:
3-Pos Squat Clean + Split Jerk

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

*After you have performed the 3rd Clean from the 3-Pos
perform 1 Split Jerk.

B. Every 2:30 minutes x 6 sets
Clean & Jerk x 3 reps
*Sets 1-2 @ 70% of 1RM C&J
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%

C. Complete
Hollow Banded Pull Aparts x 50 reps
DB Floor Press x 30 reps
Single Arm DB or KB OH Walking Lunge x 100ft
*50ft Right Arm, 50ft Left Arm.