WOD Tuesday 11.12.2019

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Prone Lat Stretch x 1 minute/Side

Movement Prep:
Knee Tuck + Samson x 10 Alt reps
Bird Dog x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
V-Step x 25ft

Warm Up:

AMRAP in 4 minutes
10 Plate GTOH
20 Plate Hops
10 Alt Lunges
20 Alt Plank Shoulder Taps

Technique & Lift:

3 sets of:
Reverse Barbell Lunge x 3-5 reps/Leg

*Build to your starting weight around 50% of 1RM
Back Squat

A. Every 2 minutes x 5 sets
Reverse Barbell Lunges x 5 reps/Leg
*Using your weight from Oct 28th +5-10lbs

B. EMOM x 16 minutes
Min 1: DB Man Makers x Max reps
Min 2: Rest
Min 3: Row x Max Cals
Min 4: Rest

*Choose a DB Weight you can keep moving for the full minute.

WOD Monday 11.11.2019

** All Class time workouts will be a Remember Day workout in tribute to The work out will be “NUTTS”.
Created in memory and honour of Lieutenant Andrew Richard Nuttall. **

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

Warm-Up:

AMRAP in 4 minutes
25ft Walking Lunge
5 Burpees
5 Scap Pull Ups
10 Beat Swings

Technique & Review

– Workout Movements
– Scaling Options

WOD

“Nutts”
For time
10 Strict HSPU
15 Deadlifts (250/175)
25 Box Jumps (30/24″)
50 Pull Ups
100 Wall Balls (20/14)
200 Dbl-Unders
400m run with Plate (45/35)

*L2
For time
10 HSPU
15 Deadlifts (185-225/135-155)
25 Box Jumps (24/20″)
35 Pull Ups
75 Wall Balls (20/14)
100 Dbl-Unders
400m run with Plate (45/35)

*L1
For time
10 Box HSPU
15 Deadlifts (135-185/95-135)
20 Box Jumps (24/20″)
25 Banded Pull Ups
50 Wall Balls (Scale as needed)
75 Dbl-Unders or 200 Skips
400m run with Plate (25/15)

WOD Sunday 11.10.2019

** On Monday November 11, we will be running a Hero WOD as our programming with the purpose of honouring all the men and women of the armed forces who have died in the line of duty. The work out will be “NUTTS”. Created in memory and honour of Lieutenant Andrew Richard Nuttall. **

** Monday Class times are 10:30am,1:30pm and 4:30pm Only **

WOD

Rest Day

Class Times:

9:30am,10:30am,1:00pm

WOD Saturday 11.09.2019

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

Warm Up:

*Heat 1 complete first then Heat 2 after heat 1 has completed the workout

350m row
5 Ring Jump to Supports
7 Beat Swings (Rings or Pull Up Bar)
5 Single Arm Press/Arm
10 Goblet Squats

3 sets to Prime the Workout
1-2 Muscle Ups or 3-5 Pull Ups
5-7 Wall Balls
5-7 Cal Row

WOD

“20.5”

For time (Partitioned any way)
40 Muscle Ups
80 Cal row
120 Wall Balls (20lb to 10ft/14lbs to 9ft)
*Time Cap; 20 minutes

*Example of partitioned
8 rounds
5 Muscle Ups or Pull Ups
10 Cal Row
15 Wall Balls

*L2
40 Pull Ups
80 Cal row
120 Wall Balls (20lb to 10ft/14lbs to 9ft)

*L1
30 Banded Pull Ups
60 Cal row
90 Wall Balls (20lb to 10ft/14lbs to 9ft)

WOD Friday 11.08.2019

Mobility:
3-Pos Shoulder Stretch x 30 seconds/Pos
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Scap Pull Up x 10 reps
Inchworm + Push up x 5 reps
Banded Pull Aparts x 15 reps

Warm Up:

AMRAP in 4 minutes
20 Mnt Climbers
4 No Push Up Burpees
10 Hollow Rocks
6 Jumping Lunges

Technique & Lift:

Shoulder Press x 5 reps
Push Press x 5 reps with Pause
Push Jerk x 5 reps with Pause in Catch
Tall Jerk x 5 reps
Split Jerk x 5 reps

A. Starting at 0:00
Build to a 1RM Push Press

Starting at 7:00
Build to a 1RM Push Jerk

Starting at 14:00
Build to a 1RM Split Jerk

B. 3 sets of:
Strict Pull Up x 5-7 reps
– Rest 30 seconds –
Ring Row x 10-15 reps
– Rest 30 seconds –
Sit Ups x 20-30 reps
– Rest 60 seconds b/t sets –

WOD Thursday 11.07.2019

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Quad T-Spine Opener x 5 reps/Side
Hip Opener/Closer x 5 reps
Kneeling Squat to Standing x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
50 Single Skips
10 Ring Rows
10 Beat Swings
10 Goblet Squats
10 KB Swings

Technique & Review:

Squat Snatch
– Burgener Warm Up
– High Hang Squat Snatch x 3
– Hang Squat Snatch x 3
– Squat Snatch

Rope Climb
– Stand to Lower x 1-2 reps
– Knees to Elbows x 2-3 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps

3 sets to build to workout weight
100m Jog
3 Squat Snatch
1 Rope Climb
– Rest as needed b/t sets –

WOD

3 rounds for time:
400m run
10 Squat Snatch (115/85)
3 Rope Climbs

*Comp
20 Assault Bike Cals
10 Squat Snatch (135/95)
1 Legless + 1 Rope Climb

*L2
400m run
10 Squat Snatch (75-95/55-65)
2 Rope Climbs

*L1
400m run
10 Squat or Power Snatch
1 Rope Climb or 2 Stand to Lower + Foot Lock

SWOD Thursday 11.07.2019

Accessory Work:

A. Every 2 minutes x 10 sets
Hang Squat Clean + Clean
*Sets 1-3 x 2+1 @ 60-65%
*Sets 4-6 x 2+1 @ 70-75%
*Sets 7-8 x 2+1 @ 80-85%
*Sets 9-10 x 2+1 @ Max For the Day

B. 4 sets of:
Strict HSPU x 5-10 reps (Add deficit if 10 reps is easy)
– Rest 30 seconds –
Bar Muscle Up + CTB Pull Up + Pull Up x 3+5+7 (Aim for unbroken)
– Rest 30 seconds –
GHD Sit Ups x 15-20 reps
– Rest 90 seconds –

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