WOD Friday March 1st

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

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Hip Opener/Closers x 5 reps/Side
Russian Squats x 10 reps
Deadbug x 5 reps/Side

Warm Up:

AMRAP in 3 minutes
30 Skips
5 KB Swings
4 Goblet Squats
3 V-Ups

Technique & Review:

Squat Clean
– Burgener Warm Up
– High Hang Squat Clean x 3 reps
– Hang Squat Clean x 3 reps
– Squat Clean x 3 reps

Bar 1 x 5 reps
Bar 2 x 4 reps
Bar 3 x 3 reps
Bar 4 x 2 reps

TTB
– Beat Swing x 5 reps
– Beat Swing + Knee Tuck x 5
– TTB x 3-5 reps

WOD

“19.2”

AMRAP In 8 minutes
25 TTB
50 Dbl-Unders
15 Squat Cleans (135/85)
25 TTB
50 Dbl-Unders
13 Squat Cleans (185/115)

If completed before 8 minutes, AMRAP in 4 minutes
25 TTB
50 Dbl-Unders
11 Squat Cleans (225/145)

If completed before 12 minutes, AMRAP in 4 minutes
25 TTB
50 Dbl-Underds
9 Squat Cleans (275/175)

If completed before 16 minutes, AMRAP in 4 minutes
25 TTB
50 Dbl-Unders
7 Squat Cleans (315/205)

SWOD Thursday February 28th

STRENGTH

A. EMOM x 6 minutes
Min 1: Shoulder Press x 6-8 reps (Light-Mod)
Min 2: 10s Ring Support + 10s Ring Dip Support

B. Every 2 minutes x 4 sets
Push Press
*Sets 1-3 x 8RM for the Day
*Set 4 x 10 reps @ 70-75 of 10RM

C. 4 sets of: (4 min Cap each set)
TTB
10 Squat Cleans
– Rest 2 minutes b/t sets –

*Rx
Set 1 – 27 TTB @ 135/95
Set 2 – 21 TTB @ 165/115
Set 3 – 18 TTB @ 185/125
Set 4 – 15 TTB @ 205/135
*Scaled
Set 1 – 21 TTB @ 115/85
Set 2 – 18 TTB @ 135/95
Set 3 – 15 TTB @ 165/115
Set 4 – 12 TTB @ 185/125

D. 3 sets of:
Arnold Press x 8-10 reps
Ring Puh Ups x 8-10 reps
Rest 90 seconds

WOD Thursday February 28th

Mobility:
Banded Overhead Stretch x 1 minute/Side
Cat Camel x 1 minute
Calf Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Pike Shoulder Taps x 10 Alt reps
Banded Pull Aparts x 20 reps

Warm Up:

AMRAP in 4 minutes
Partner “A” – Single Skips
Partner “B” – 2 rounds
20 Mnt Climbers
10 Hollow Rocks
5 Push Ups

Technique & Review:

Handstand Hold
– Box
* Start with a smaller Box Height and build to a height that will
challenge you inside the workout.

– Wall Supported HS Hold
* Focus on a good clean kick up to th wall and holding a active hollow
position and active shoulders pushing into the floor.

– Wall Facing HS Hold
*If you are comfortable and confident with a HS Hold try to maintain your
Chest and Thighs against the wall during this hold.

HSPU
– Piked x 3-5 reps
– Box HSPU x 3-5 reps
– Strict/Kipping HSPU x 3-5 reps

1 round of
10-20 Dbl-Unders
3-5 HSPU (Work version)
7 Sit Ups

WOD

3 rounds for time:
50 Dbl-Unders
20 Strict HSPU
35 Sit Ups

*Pack
3 rounds for time:
35-50 Dbl-Unders
10 Strict or 15 Kipping HSPU
35 Sit Ups
*Pup
3 rounds for time:
25 Dbl-Unders or 30 seconds Attempts
15 Box HSPU
25 Sit Ups

WOD Wednesday February 27th

– No Midday 3.0

WOD

For Time; In Pairs

4 Alt rounds

15 BBJO (24/20″)
15 Pull Ups

-Into –

4 Alt rounds

12 BBJO (24/20″)
12 CTB Pull Ups

– Into –

4 Alt rounds

9 BBJO (24/20″)
9 TTB

*Athlete “A” will complete 15 BBJO & 15 Pull Up then Athlete “B” will complete 15 BBJO & 15 Pull Ups, back and forth for 4 rounds.
*Athlete “A” will complete 12 BBJO & 12 CTB Pull Ups then Athlete “B” will complete 12 BBJO & 12 CTB Pull Ups, back and forth for 4 rounds.
*Athlete “A” will complete 9 BBJO & 9 TTB then Athlete “B” will complete 9 BBJO & 9 TTB , back and forth for 4 rounds.

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

WOD Tuesday February 26th

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

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Broad Jump Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

Technique & Review:

Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Strict Pull Up x 1-3 reps

Strict Dip
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip x 3-5 reps

Strict Muscle Up

* 2 round of: (Low Rings)
– Rings to Chest x 5 reps
– Slow Transition x 5 reps
– Press to Support x 5 reps

1 round of:
1 Strict Muscle Up
or
3 Strict Pull Up + 3 Strict Dips
10 Squats
100m Jog

WOD

3 rounds for time:
7 Strict Muscle Ups
50 Squats
800m run

*Pack
3 rounds for time:
3 Strict Muscle Ups
or
7 Strict Pull Ups
7 Strict Dips
40 Squats
800m run
*Pup
3 rounds for time:
5 Strict Banded Pull Ups
5 Banded Dips or Push Ups
35 Squats
400m run

SWOD Tuesday February 26th

STRENGTH

A. EMOM x 16 minutes
Min 1: Power Snatch x 6-10 reps (75-95/55-65)
MIn 2: Bar Facing Burpees x 6-10 reps
Min 3: OH Squats x 6-10 reps
Min 4: Bar Facing Burpess x 6-10 reps

B. Every 2 minutes x 6 sets
Hang Power Snatch + OH Squat + Snatch
*Sets 1-3 @ 60-70% of 1RM Power Snatch
*Sets 4-6 @ Heavy Single for the Day.

C. For time:
Dbl-Unders
20 CTB Pull Ups
15 Man Makers
20 CTB Pull Ups
Dbl-Unders
*Rx
100 Dbl-Unders
Man Makers (50/35)
*Scaled
75 Dbl-Unders
Man Makers (40/30)

D. EMOM x 9 minutes
Min 1: (R) Side Plank
Min 2: (L) Side Plank
Min 3: Rest

WOD Monday February 25th

Mobility:
Pigeon Stretch x 1 minute/Side
Deadbug x 5 reps/Side

Movement Prep:
Banded Lateral Walk x 10 Steps O/B
Single Leg RDL x 5 reps/Leg
Single Leg Glute Bridge x 5 reps/Side

Warm Up:

AMRAP in 4 minutes of:
20 Jumping Jacks
10 Reverse Lunge
10 Hollow Rocks
5 Suite Case KB Deadlift/Side

Technique & Review:

A. Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Partner Band Resisted Deadlifts x 10 reps/Each

B. Every 2 minutes x 5 sets
Deadlift

*Sets 1-3 x 3 reps
*Sets 4-5 x 5 reps

* In sets 1-3 Build up to Heavy set of 3 Reps for the day.
* Sets 4-5 drop down to 60-75% of your Heaviest set of 3 and perform
5 reps.

– Choose a weight based off your 1RM and work across in sets 1-3 for 3 reps
and then drop down to 60-75% for sets 4-5 for 5 reps.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

C. 3 sets of:
DB Floor Press x 10-15 reps
Rest 30 seconds
Single Arm DB or KB Rows x 15 -20 reps/Arm
Rest 60 seconds

SWOD Monday February 25th

STRENGTH

A. Every 2 minutes x 4 sets
Push Jerk + Split Jerk
*Sets 1-2 x 2+2 @ 60-65% of Clean & Jerk
*Sets 3-4 x 1+2 @ 70-75%

B. Every 2 minutes x 6 sets
Clean & Jerk x 1 rep
*Sets 1-3 @ 70-80% of 1RM Clean & Jerk
*Sets 4-6 @ Heavy Single for the Day.

C. For time:
45/30 Cal Bike
30 Bar Facing Burpees
15 Squat Snatch
* Rx – 165/115
* Scaled 135/95

D. 2 sets of:
KB Front Squats x 10-15 reps (1.5/1pd)
Into…
Strict TTB x 8-10 reps
Rest 90 seconds

SWOD Saturday February 23rd

STRENGTH

A. EMOM x 5 minutes
Front Squat
*Sets 1-3 x 2 reps @ 60-70% of 1RM Front Squat
*Set 4-5 x 1 rep @ 75-80%

B. Every 2 minutes x 5 sets
Front Squat x 1 rep
*Sets 1-5 @ 85-90% of 1RM Front Squat

C. AMRAP in 25 minutes of:
400m run
30 Alt DB Snatch (50/35)
20 Goblet Step Ups (24/20″)
10 TTB

D. 2 sets of:
DB Floor Press x 6-8 reps
Rest 30 seconds
Banded Tricep Push Downs x 25 reps
Rest 60 seconds

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