WOD Monday 07.15.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute
Shoulder Pass Throughs x 10 reps

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Crab Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Bear Crawl x 25ft

Warm Up:

EMOM x 5 minutes
2 Inch Worm
4 Push Ups
6 Ring Rows

Technique & Lift:

Push Press
– Shoulder Press x 5 reps
– Push Press x 5 reps

A. Every 90 seconds x 3 sets
Push Press
*Set 1 x 5 reps @ Light
*Set 2 x 4 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

B. Every 2:30 minutes x 6 sets
Push Press x 5 reps

*Comp – Build to a Max for the Day
*L3– Build up to 70-75% of your 1RM Push Press
*L2 – Build up to 60-65% of your 1RM Push Press
*L1 – Pick a light load to focus on your Tech

C. 3 sets of:
Strict Pull Ups x 8-10 reps (CTB if able)
Into…
Single Arm OH Carry x 100ft/Side
Into…
Banded Pull Aparts x 20 reps
Into…
Hollow Rocks x 10-15 reps
– Rest 60 seconds b/t sets –

SWOD Monday 07.15.2019

Accessory Work:

A. EMOM x 16 minutes
Min 1: 50ft DB Front Rack Walking Lunge + AMRAP Devils Press (50/35)
Min 2: Rest
Min 3:50ft DB Front Rack Walking Lunge + AMRAP Squat Thrusters
Min 4: Rest

B. 3 sets of:
Snatch Grip BTN Push Press x 6-8 reps
Rest 30 seconds
Snatch Grip Pendlay Rows x 6-8 reps
Rest 30 seconds
TEMPO Snatch Deadlift x 6-8 reps @ 5151
Rest 90 seconds

WOD Saturday 07.13.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Deadbugs x 5 reps/Side
Hamstring Floss x 1 minute/Side

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Supine Scorpion x 10 Alt reps
Banded Lateral Walk x 50ft (25ft R.25ft L)

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
10 Reverse Lunges
5 KB Deadlifts
25ft Bear Crawl

Technique & Review:

EMOM x 8 minutes
Min 1: Rope Climb x 1-2 reps
Min 2: Turkish Get Up x 1 reps/Arm
*Try and Build in load each round.

Deadlift
– Good Morning x 10 reps
– RDL’s x 10 reps
– Deadlift x 10 reps

3 sets to Build to Workout Load
6 Deadlifts
6 Wall Balls
– Rest 60 seconds b/t sets –

WOD

For time:
21.15.9
Deadlift
18.30.42
Wall Balls

*Comp – 275/195 & 30/20
*L3 – 225/155 & 20/14
*L2 – 185/135 & 20/14
*L1 – Moderate Load up to 155/105 & Scale as needed

SWOD Friday 07.12.2019

Accessory Work:

A1. EMOM x 5 minutes
Clean & Jerk x 5 TnG reps (Light)

– Rest 90 seconds –

A2. EMOM x 5 minutes
Clean & Jerk x 3 TnG reps (Moderate)

– Rest 90 seconds –

A3. EMOM x 5 minutes
Clean & Jerk x 1 rep (Heavy)

B. 3 sets of:
DB 1-1-2 Bench Press x 6-8 reps
Rest 30 seconds
DB Skull Crushers x 8-10 reps
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

WOD Friday 07.12.2019

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

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Cross Over Lunge
25ft Hip Opener/Closer

Warm Up:

AMRAP in 5 minutes
“A” Rows or Bikes
“B” 2 rounds of:
5 Ring Rows
5 KB Swings
5 Goblet Squats

Technique & Review:

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

Pull Up
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

2-3 sets to Build to Workout Load
100m Jog
5 OH Squats
5 Pul Ups
– Rest 60 seconds b/t –

WOD

4 rounds for time:
400m run
15 OH Squat
12 Pull Ups

*Comp
400m run
15 OH Squat (115/85)
2 Bar Muscle Ups
4 Pull Ups
6 CTB Pull Ups
*L3 – OH Squat (95/65) & CTB Pull Ups
*L2 – OH Squat (75/55) & Pull Ups
*L1 – OH Squat or Front Squat (Light load up to 65/45) Banded Pull Up

WOD Thursday 07.11.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Wtd Ankle Dorsiflexion x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
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
6 Jump Squats
4 Push Ups
20 Mnt Climbers
Plank Hold to 45 seconds

Technique & Lift:

A. Every 2 minutes x 3 sets
Front Squat
*Set 1 x 4 reps @ Light-Moderate
*Set 2 x 3 reps @ Moderate-Heavy Moderate
*Set 3 x 2 reps @ Heavy Moderate – Opening Weight

B. Every 2:30 minutes x 6 sets
Front Squat x 1 rep

*Comp & L3 – Build to a Max for the Day
*L2 – Build up to 70-75% of your 1RM for 1-3 reps.
*L1– Pick a light load to focus on your Tech for 3-5 reps.

C. 3 sets of:
(R) Single Arm OH Press x 5 reps
TEMPO Ring Rows x 6-8 reps
(L) Single Arm OH Press x 5 reps
Banded Pull Aparts x 15-25 reps
– Rest 60 seconds b/t sets –

WOD Wednesday 07.10.2019

– No Midday 3.0

WOD

Rest Day

Or

AMRAP in 15 minutes; In Pairs
12 Synchro Pull Ups
24 Push Jerks (115/85)
12 Synchro Bar Facing Burpees
*Switch every 6 reps on the Push Jerks

*Both athletes must be synch at the top of the pull up for the rep to count.
*Both athlete must be on the ground at the same time for the burpee to count.
*One athlete will perform 6 Push Jerks then tag, back and forth for the 24 reps.

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

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