Accessory Work:
A. 3 sets of:
Wtd P-Bar Dips x 8-10 reps
Rest 30 seconds
Seated DB Shoulder Press x 20 Alt reps
Rest 30 seconds
GHD Sit Ups x 10-15 reps
Rest 90 seconds
B. Complete
Sled Walk x 1 mile (135/90)
Accessory Work:
A. 3 sets of:
Deficit HSPU Lowers x 3-5 reps
Rest 30 seconds
DB Box Step Overs x 8-10 reps
Rest 30 seconds
Sandbag Carry x 100m (150/100)
Rest 90 seconds
B. Ring Muscle Up Work
Spend 5-10 minutes on Each Drill today. Take this time to help improve your overal technique
and polish up your Muscle Ups.
Drill 1 – Supinated Banded Pulls
Drill 2 – Negative Position Pause Drill
Drill 3 – Front Kip
Mobility:
Runners Lunge x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Movement Prep:
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk
Warm Up:
” Bowling ” Warm up
– Best of 3
– 100m Jog + penalty reps
Technique & Review:
Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Eccentric Pull Up x 2-3 reps
– Strict Pull Up x 1-3 reps
WOD
Strict Pull Up Biathlon
For time:
400m run
Strict Pull Ups
400m run
Strict Pull Ups
400m run
Strict Pull Ups
Each time the athlete breaks a set of Strict Pull Ups they must run 200m.
*Time Cap: 18 minutes
*Comp – 21.18.15
*L3 – 18.15.12
*L2 – 15.12.9
*L1 – 12.9.6 Banded
Cool Down x 3 sets
Perfect Push Up x 5-15 reps
Banded Pull Aparts x 15-20 reps
Hollow Rocks + Hollow Hold x 15 + 15 seconds
– Rest 90 seconds b/t sets –
Accessory Work:
A. 3 sets of:
KB Sotts Press x 6-8 Alt reps
Rest 30 seconds
Clean Grip Pendlay Rows x 6-8 reps
Rest 30 seconds
TEMPO Clean Deadlift x 6-8 reps @ 5151
Rest 90 seconds
B. 3 sets of:
GH Nordic Raises x 6-8 reps
Into…
Single Arm Farmers Carry x 50m/Side
Into…
Med Ball V-Ups x 20 reps
Rest 90 seconds
Mobility:
Banded Front Rack x 1minute/Side
Couch Stretch x 1 minute/Side
Wrist Mobility
Movement Prep:
Cat Camel x 10 reps
90/90 Hip Openers x 10 Alt reps
Kneeling to Squat x 10 Alt reps
Duck Walk x 25ft
Warm Up:
EMOM x 4 minutes
5 Med Ball Clean to Wall Ball
10 KB Swings
Technique & Review:
Clean
– Burgener Warm Up
– High Hang Squat Clean x 3 reps
– Hang Squat Clean x 3 reps
– Squat Clean x 3 reps
A. Every 90 seconds x 5 sets
2 Pos Clean
*Floor + Hang Clean (ATK)
*Comp – Build to a Max for the Day
*L3 – Build up to 70-75% of your 1RM Clean
*L2 – Build up to 60-65% of your 1RM Clean
*L1 – Pick a light load to focus on your Tech
Push Jerk
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps
3 sets to Build to Workout Load
2 Power Cleans
1 Front Squat
2 Push Jerks
– Rest 60 seconds b/t sets –
WOD
10 rounds for time:
3 Power Cleans
3 Front Squats
3 Push Jerks
*Time Cap 12 minutes
*Comp – 185/135
*L3 – 165/115
*L2 – 115-135/75-95
*L1 – 7 rounds @ 95/65
– No Midday 3.0
WOD
5 rounds for time:
400m run (200m Each)
30 KB Swings (32/24kg) *15 reps/Each
20 Box Jump Overs (30/24″) *10 reps/Each
*Only one athlete may be working at a time.
*Athletes will split the work evenly before tagging their partner.
Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30-6:30pm
When: Tuesdays at 7 pm for the month of July (5 weeks)
Cost: $75 plus tax for the 5 classes
Register and more information: Please email Robyn directly at ppa.cftaranis@gmail.com
Here’s some more information on our Pre and Postpartum Athleticism Program.
Do you ever look at the record boards posted around the gym and wonder if you could knock someone off and get your own name up there, or wonder what your own score would be even if the top spots seem out of reach? We are taking this Sunday to let you challenge a bench mark WOD from one of the Taranis record boards.
WHO: Any Taranis Member with an active membership. As with any of our class workouts, we can scale and adapt the work out to suit your level. This is a great chance to establish a scaled baseline for a WOD you might have in your sites as future RX goal.
SUNDAY JUNE 23:
9:30am, 10:30am, 1pm, 2pm.
CLASS FLOW: each class will do a general mobility, movement prep and warm up as a group lead by the coach. After these items, we will break into smaller groups with various coaches based on the workouts registered for each class.
Please fill out this form with the required information. You MUST submit this form in order to be registered to take part on Sunday.
Mary
AMRAP in 20 minutes
5 HSPU
10 Alt Pistols
15 Pull Ups
Nancy
5 rounds for time
400m run
15 OH Squat (95/65)
Nate
AMRAP in 20 minutes
2 Muscle Ups
4 HSPU
8 KB Swings (32/24kg)
DT
5 rounds for time
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
Tommy V
For time
21 Thrusters (115/85)
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
JT
For time
21.15.9
HSPU
Ring Dips
Push Ups
Randy
For time
75 Snatches (75/55)
Amanda
For time
9.7.5
Muscle Ups
Squat Snatch (135/95)
Max Cals
10 minute Assault Bike
Rankel
AMRAP in 20 minutes
6 Deadlifts (225/155)
7 Burpees Pull Ups
10 KB Swings (32/24kg)
200m run
15.5
For time
27.21.15.9
Cal Row
Thrusters (95/65)
AMRAP 7 minutes
Burpees (6” target touch)
Mobility:
Pigeon Stretch x 1 minute/Side
Banded Lat Stretch x 1 minute/Side
Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Supine Scorpions x 10 Alt reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps
Warm Up:
AMRAP in 5 minutes
“A” Rows or Bikes
“B” 2 rounds of:
3 Ring Rows
4 KB Swings
5 Goblet Squats
6 Hollow Rocks
Technique & Review:
Pull Up
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
OH Squat
– Burgener Warm Up
– Power Snatch x 5
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps
2 sets to Build to Workout Load
Pull Ups x 3-5 reps
Cal Row x 5-7 Cals
OH Squats x 3-5 reps
– Rest 60 seconds b/t sets –
WOD
3 rounds for time:
25 Pull Ups
50 Cal Row
25 OH Squats
*Comp & L3 – 95/65
*L2 – 3 rounds for time:
20 Pull Ups
40 Cal Row
20 OH Squats (75/55)
*L1 – 3 rounds for time:
15 Banded Pull Ups
35 Cal Row
15 OH Squats or 20 Front Squats (Scale as needed)
Accessory Work:
A. 3 sets of:
DB 1-1-2 Bench Press x 6-8 reps
Rest 30 seconds
DB Skull Crushers x 10-12 reps
Rest 30 seconds
Plate Plank Slides x 20 Alt reps
Rest 90 seconds
B. 3 sets of:
Single Arm Ring Row x 6-8 reps/Arm
Rest 30 seconds
Banded Push Ups x 10-12 reps
Rest 30 seconds
L-Sit Leg Pumps x 20-30 seconds
Rest 90 seconds