WOD Thursday 01.16.2020

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Banded Hip Flexor Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Opener/Closers x 5 reps
Banded Lateral Walk x 10 reps O/B
Banded Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
Inchworm + Push x 3 reps
Hollow Rocks x 10 reps
DB Press x 5 reps/Arm
Goblet Squats x 10 reps

Technique & Review:

Thruster
– Press
– Push Press
– Front Squat
– Thruster

Bar Muscle Up/CTB Pull Up
– Scap Pull Up
– Beat Swing
– Kipping Pull Up
– Jumping Bar Muscle Up
– Banded/Bar Muscle Up

8 minutes for 2 primer sets
Thruster x 5-7 reps
Burpees Over the Bar x 3 reps
Bar Muscle Up/CTB Pull Up x 1-3 reps
– Rest as needed b/t sets –

 

WOD

For time:
25 Thrusters (75/55)
50 Burpees Over the Bar
25 Bar Muscle Ups
50 Thrusters
25 Burpees Over the Bar

*L2

For time
25 Thrusters (75/55)
35 Burpees Over the Bar
25 CTB Pull Ups
35 Thrusters
25 Burpees Over the Bar

*L1

For time
15 Thrusters (65/45)
25 Burpees Over the Bar
20 Banded Pull Ups
25 Thrusters
15 Burpees Over the Bar

WOD Tuesday 01.14.2020

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Quad T-Spine Opener x 10 reps/Side
Hip Opener/Closer x 5 reps
Kneeling to Stand x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
“A” – Row or Bike
“B” 1 round of:
3 Ring Jump to Support
6 Hollow Rocks
9 PVC OH Squats

Technique & Review:

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

Ring Dips
– Ring Support
– Dip Support
– Lowers

HSPU
– Piked
– Box Piked
– Kick to HS Hold
– HS Lower
– HSPU

6 minutes to warm up to snatch weight
Ring Dips x 3-5 reps
1 Snatch
Ring Dips x 3-5 reps
1 Snatch
Push Ups x 3-5 reps
1 Snatch
– Rest as needed b/t sets –

WOD

“Muppy”
For time:
45 Strict Ring Dips
45 Strict HSPU
45 Push Ups
*Every time you break perform 3 Squat Snatch (115/85)

*L2

For time:
35 Ring Dips
35 HSPU
35 Push Ups
*Every time you break perform 3 Squat Snatch (95/65)

*L1

For time:
25 Ring Dips
25 Box HSPU
25 Push Ups
*Every time you break perform 3 Power Snatch (Light load up to 75/55)

WOD Monday 01.13.2020

Mobility:
3-Pos Shoulder Stretch x 45 seconds/Stretch
Couch Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Cat Camel x 10 reps
Samson Stretch + T-Spine Opener x 10 Alt reps
Inchworm + Push Up x 5 reps

Warm Up:

AMARP in 4 minutes
50 Skips
10 Plate GTOH
8 Alt Jumping Lunges
6 Ring Rows

Technique & Lift:

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

A. 7 minutes for 2-3 sets of:
2 Front Squats + 2 Split Jerks
*Build up to your starting weight of 65% of 1RM Clean & Jerk

B. Every 2 minutes x 6 sets
Front Squat + Split Jerk
*Sets 1-2 x 3+1 @ 70% of 1RM C&J
*Sets 3-4 x 2+1 @ 75%
*Sets 5-6 x 1+1 @ 80%

C. AMRAP in 6 minutes
50 Dbl-Unders
5 (R) KB Snatch (24/16kg)
5 (L) KB Snatch
20 Alt KB Goblet Lunges

*L2

AMRAP in 6 minutes
50 Dbl-Unders
5 (R) KB Snatch (16/12kg)
5 (L) KB Snatch
20 Alt KB Goblet Lunges

*L1

AMRAP in 6 minutes
100 Skips or 30 seconds of Attempts
5 (R) KB Snatch (25/15lb)
5 (L) KB Snatch
20 Alt KB Goblet Lunges

WOD Saturday 01.11.2020

Mobility:
Overhead Banded Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Samson + T-Spine Opener x 10 Alt reps
Banded Pull Aparts x 20 reps
Banded Pass Throughs x 20 reps

Warm Up:

AMRAP in 4 minutes
“A” – Row or Bike
“B” 1 round of:
10 Walking Lunges
5 No Push Up Burpees

Technique & Review:

– DB Snatch

5 minutes to complete 2 sets
3 Burpees (6″)
4 Alt DB Snatch
4 Alt Box Step Ups
5 Cal Row
– Rest as needed b/t sets –

 

WOD

EMOM x 20 minutes
Min 1: MAX Burpees (6″)
Min 2: MAX DB Snatch (50/35)
Min 3: MAX Alt Box Step Up (24/20″)
Min 4: MAX Cal Row
Min 5: Rest

*L2

EMOM x 20 minutes
Min 1: MAX Burpees (6″)
Min 2: MAX DB Snatch (40/30)
Min 3: MAX Alt Box Step Up (24/20″)
Min 4: MAX Cal Row
Min 5: Rest

*L1

EMOM x 15 minutes
Min 1: MAX Burpees (45lb Plate)
Min 2: MAX DB Snatch (35/20)
Min 3: MAX Alt Box Step Up (20/16″)
Min 4: MAX Cal Row
Min 5: Rest

WOD Friday 01.10.2020

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Pec Stretch 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
5 KB Deadlifts
7 Ring Rows
9 Hollow Rocks

Technique & Review:

Deadlift
– Good Mornings
– RDL
– Deadlift

Pull Up
– Scap Pull Up
– Beat Swing
– Strict Pull Up
– Kipping Pull Up

6 minutes to for 2-3 sets of:
5 Wall Balls
3-5 Pull Ups
3 Deadlifts
– Rest as needed b/t sets –

 

WOD

3 x 5 minute AMRAP
15 Wall Balls (20/14)
10 CTB Pull Ups
5 Deadlifts (225/155)
– Rest 2 minutes b/t sets –
*Start the new set where you left off in the previous one.

 

*L2

3 x 5 minute AMRAP
15 Wall Balls (20/14)
8 Pull Ups
5 Deadlifts (185/135)
– Rest 2 minutes b/t sets –

*L1

3 x 5 minute AMRAP
15 Wall Balls (scale as needed to 10ft)
10 Banded Pull Ups
5 Deadlifts (135/95)
– Rest 2 minutes b/t sets –

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