WOD Saturday 09.14.2019

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

Movement Prep:
Hip Opener/Closers x 5 reps/Side
Kneeling to Squat x 10 Alt reps
Samson + T-Spine Opener x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
“A” Box Step Up
“B” x 1 round
10 Walking Lunges
8 Hollow Rocks
6 Push Ups

Technique & Review:

2 sets to Build to Workout Height
10 Squats
8 Sit Ups
4 Box Jumps w/ Step Down
10 Squats
– Rest 60 seconds –

WOD

For time:
Squats
Into…
50.40.30.20.10
Sit Ups
25.20.15.10.5
Box Jumps (24/20”)
Into…
Squats

 

 

*Comp

50 Alt Pistols
Into…
50.40.30.20.10
Sit Ups
25.20.15.10.5
Box Jumps (24/20”)
Into…
50 Alt Pistols

*L3

100 Squats
Into…
50.40.30.20.10
Sit Ups
25.20.15.10.5
Box Jumps (24/20”)
Into…
100 Squats

*L2

75 Squats
Into…
40.30.20.10
Sit Ups
20.15.10.5
Box Jumps (24/20”)
Into…
75 Squats

*L1

50 Squats
Into…
3 rounds
25 Sit Ups
15 Box Jumps (scale as needed)
Into…
50 Squats

 

WOD Friday 09.13.2019

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

Movement Prep:

2 sets of:
Banded Lateral Walk x 25ft R/L
Banded FWD & BWD Walk x 25ft
Banded Glute Bridge x 15 reps

Warm Up:

Tabata Style 9 Alt rounds
20s of Work 10s of Rest
KB Deadlift
No Push Up Burpees
KB Swing

Technique & Review:

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps

Every 90 seconds x 3 sets
4 Bar Facing Burpees
5 Deadlifts

* Build to your workout load.

 

WOD

AMRAP in 12 minutes
10 Bar Facing Burpees
15 Deadlifts (185/135)

*L2 – AMRAP in 12 minutes
10 Bar Facing Burpees
15 Deadlifts (155/105)
*L1 – AMRAP in 12 minutes
8 Bar Facing Burpees
12 Deadlifts (Moderate up to 135/95)

WOD Thursday 09.12.2019

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

Movement Prep:
Kneeling T-Spine Opener x 10 reps/Side
Single Leg Glute Bridge x 10 reps/Side
Genie Wall Facing Squats x 10 reps

Warm Up:

EMOM x 4 minutes
3 Push Ups
20 Mnt Climbers
6 Jumping Lunges

Technique & Lift:

Front Rack & Squat Prep w/ Partner

“A” does Alt Elbows in Front Rack Position
“B” does Goblet Squat x 10 reps w/ Pause in the bottom

Then..

“A” does Alt Elbows in Back Rack Position
“B” does Duck Walk
* 5 reps Right
* 5 reps Left
* 5 reps FWD
* 5 reps BWD

A. 2 sets of:
Front Squat x 6 reps

*Take these 2 sets to build to your first starting set.

B. Every 3 minutes x 3 sets
Front Squat x 10 reps

*Set 1 @ 55% of 1RM Front Squat
*Set 2 @ 60-65%
*Set 3 @ 70%

C. Complete
50-100 Barbell Floor Press (Empty)
50-100 Banded Pull Aparts
50-100 Alt Cross Body Shoulder Taps
*Break as needed

WOD Wednesday 09.11.2019

WOD

For time; In Pairs
400m run (Together)
20 Power Snatch (115/85)
40 Ring Dips
400m run (Together)
40 Ring Dips
20 Power Snatch
400m run (Together)

*Athletes will complete all runs together.
*Athletes may break the Power Snatches and Ring Dips as they see fit.

**Scaled
400m run (Together)
15 Power Snatch (75-95/55-65)
30 Ring Dips
400m run (Together)
30 Ring Dips
15 Power Snatch
400m run (Together)

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

WOD Tuesday 09.10.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Banded Hamstring Floss x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Quad T-Spine Opener x 10 reps/Side
Hovering Bird Dog x 5 reps/Side

Warm Up:

AMRAP in 4 minutes
“A” Single Skip
“B” 1 round of:
10 Beat Swings
10 Scap Push Ups
10 Hollow Rocks

Technique & Review:

TTB
– Knee Tuck
– TTB

DB Snatch
– DB Deadlift x 6 Alt reps
– DB Shrug x 3 reps/Arm
– DB Muscle Snatch x 6 Alt reps
– DB Power Snatch x 6 Alt reps

2 sets of:
10 Dbl-Unders/20 Skips
6 Alt DB Snatch
3 TTB
8 Cal Row
6 KB Swings
4 Push Ups
– Rest 60 seconds –

 

WOD (Comp & L3)

AMRAP in 10 minutes
50 Dbl-Unders
20 Alt DB Snatch (50/35)
10 TTB

– Rest 3 minutes –

AMRAP in 10 minutes
15/10 Cal Row
20 KB Swings (24/16kg)
10 Push Ups

 

L2:

AMRAP in 10 minutes
35 Dbl-Unders
20 Alt DB Snatch (35/25)
10 TTB

– Rest 3 minutes –

AMRAP in 10 minutes
15/10 Cal Row
20 KB Swings (24/16kg)
10 Push Ups

L1:

AMRAP in 10 minutes
25 Dbl-Unders or 30s Of Attempts
20 Alt DB Snatch (25/15)
10 Knee Tucks

-Rest 3 minutes –

AMRAP in 10 minutes
15/10 Cal Row
20 KB Swings (16/12kg)
10 Knee Push Ups

 

WOD Monday 09.09.2019

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

Movement Prep:
Quad T-Spine Opener x 10 reps/Arm
Bird Dog x 5 reps/Side
Hip Opener/Closer x 5 reps/Side
Kneeling to Squat x 10 Alt reps

Warm Up:

8 Alt Tabata Rounds (20s on/10s Off)
Plate GTOH
Jump Squats

Technique & Lift:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps

3-4 sets
Power Snatch x 2 TnG reps
– Rest 60 seconds b/t sets –

*Build to your first starting weight.

WOD

A. EMOM x 12 minutes
Power Snatch

*Sets 1-6 x 2 TnG reps
*Sets 7-12 x 1 rep

*Comp & L3 – 75% – 85% of 1RM Power Snatch
*L2 – 65% – 70%
*L1 – Mod – Mod+ 5-10lbs

B. For time:
50 Wall Balls
400m run
25 Burpees

*L2 & L1
30 Wall Balls (Scale as needed)
200m run
15 Burpees

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