WOD Monday 03.09.2020

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

Movement Prep:
Banded Shoulder Pass Throughs x 20 reps
Quad T-Spine Opener x 10 reps/Side
Inchworm Push Up x 5 reps
Bear to Crab x 6 Alt reps

Warm Up:

EMOM x 4 minutes
5 Ring Rows
10 Hollow Rocks
20 Mnt Climbers

Technique & Review:

Shoulder Press

  •  Athletes should focus on maintaining constant core and leg tension
    Throughout the lift.
  • Making sure the bar finishes locked out overhead and the lift starts and returns to the front rack position everytime.

Pull Up
– Scap Pull Up
– Slow Lowers

5 minutes to Build to workout weight
5 Shoulder Press
3 Strict Pull Ups
– Rest as needed b/t sets –

WOD

For time
9.15.21
Shoulder Press (95/65)
Strict Pull Ups
*Complete a 200m run after every round.

  •  L2

For time:
9.12.15
Shoulder Press (75/55)
Strict Pull Ups
*Complete 200m run after every round

  •  L1

For time:
9.12.15
Shoulder Press (75/55)
Banded Strict Pull Ups
*Complete a 200m run after every round.

SWOD Monday 03.09.2020

Accessory Work:

A. Every 90 seconds x 4 sets
Tall Clean + Hang Clean (ATK) + Hang Clean (BTK) + Front Squat
*Using 50% of 1RM Power Clean

B. Every 2 minutes x 6 sets
Hang Squat Clean
*Sets 1-4 x 3 reps @ Build to a Heavy set of 3 for the Day.
*Set 5 x 3 reps @ 90% of “Heavy 3”
*Set 6 x 3 reps @ 85% of “Heavy 3”

C. 3 sets of:
Snatch Grip Pendlay Rows x 10 reps @ 50% of 1RM Snatch
– Rest 60 seconds –
Snatch Grip RDL x 10 reps @ 60% of 1RM Snatch +10-15lbs
– Rest 90 seconds –

WOD Saturday 03.07.2020

Mobility:
Pigeon Stretch x 1 minute/Side
Banded Hamstring Floss x 20 reps/Side

Movement Prep:
2 sets of:
Banded Lateral Walk x 25 ft O/B
Banded Walk x 25ft Fwd/Bwd
Banded Deadbug x 5 reps/Side

Warm Up:

10 minutes of:
– Coach led running drills

Technique & Review:

Deadlift
– Good Morning
– RDL

Pull Up/CTB Pull Up
– Scap Pull Up
– Beat Swing
– Strict Lowers
– Kipping Pull Up
– Kipping CTB Pull Up

Bar Muscle Up
– Box
– Banded

8-10 minutes to build to weight
100m Jog
5 Deadlifts
2-4 Bar Muscle Up/CTB Pull Up
– Rest as needed b/t sets –

*Athletes should be aiming to complete all sets of Deadlifts unbroken or
No more then 1-2 breaks.

  •  If performing Bar Muscle Ups pick a rep scheme that works for your skill
    Level and allows continuous work being done.
  •  If performing CTB Pull Ups focus on good contact with bar a strong push away allowing for a smooth transition into the rep.

WOD

For time:
800m run
Right into…
12.9.6
Deadlift (275/195)
Bar Muscle Ups
Right into…
800m run

  •  L2

For time:
800m run
Right into…
12.9.6
Deadlift (185-225/135-155)
CTB Pull Up or 7.5.3 Bar Muscle Ups
Right into…
800m run

  •  L1

For time:
400m run
Right into…
12.9.6
Deadlift (135-185/95-125)
Banded CTB Pull Up
Right into…
400m run

WOD Friday 03.06.2020

Mobility:
3-Pos Shoulder Stretch
90/90 Hip Rotations

Movement Prep:
PVC Pass Throughs x 10 reps
Banded Double External Rotations x 10 reps
Banded Squats x 20 reps
Deadbugs x 5 reps/Side

Warm Up:

EMOM x 6 minutes
Min 1: 15 Plate Hops + 8 Alt V-Ups
Min 2: 5 Ring Jump to Supports + 10 Hollow Rocks

Technique & Review:

Squat Clean
– Burgener Warm Up
– High Hang Squat Clean
– Hang Squat Clean
– Squat Clean

Ring Dip
– Jump to Support & Hold
– Lockout Support & Hold
– Dip Support
– Slow Lower

6 minutes to Build to Workout Weight
4 Squat Cleans
3 Dips
– Rest as needed b/t sets –

  •  Athletes should be picking a weight they can perform TnG go reps or quick singles on the Squat Cleans from start to finish.
  •  Ring Dips should performed in sets of 5 reps or more every set. Scale reps or band tension as needed to allow for quick sets and rest throughout the workout.

WOD

” Elizabeth ”
For time:
21.15.9
Squat Cleans (135/95)
Strict Ring Dips

*L2

For time:
21.15.9
Squat Cleans (95-115/65-85)
15.12.9
Strict Ring Dips

*L1

For time:
15.12.9
Squat Cleans (75-95/45-65)
Banded Dips or Push Ups

WOD Thursday 03.05.2020

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

Movement Prep:
Samson Stretch x 10 Alt reps
Cossack Squat x 10 Alt reps
Russian Squats x 10 reps
Banded Good Mornings x 15 reps

Warm Up:

AMRAP in 4 minutes
“A” Alt Box Step Ups
“B” 1 round:
10 Hollow Rocks
5 Jump Squats
20 Mnt Climbers

Technique & Review:

7 minutes to complete 2 sets of:
4 DB Alt Box Step Ups
3 TTB
5 KB Swings
3 Goblet Squats
– Rest as need b/t sets –

  •  Athletes will use 1 DB and hold it in the Front Rack Position
    (touching the shoulder) while performing the Alt Step Ups.
  •  Athletes should be picking a rep scheme on the TTB which
    will allow them to move continuously through the set.
  •  Athletes should be able to perfrom KB Swings & Goblets in 1-2 sets
    For the entire set.

 

WOD

AMRAP in 7 minutes
10 DB Alt Box Step Up (50/35) @ 24/20″
15 TTB

– Rest 2 minutes –

AMRAP in 7 minutes
15 KB Swings (32/24kg)
10 Goblet Squats

*L2

AMRAP in 7 minutes
10 DB Box Step Up (40/30) @ 24/20″
10 TTB

– Rest 2 minutes –

AMRAP in 7 minutes
15 KB Swings (24/16kg)
10 Goblet Squats

*L1

AMRAP in 7 minutes
10 DB Box Step Up (35/25) @ 20/16″
10 Knee Tucks

– Rest 2 minutes –

AMRAP in 7 minutes
15 KB Swings (16/12kg)
10 Goblet Squats

SWOD Thursday 03.05.2020

Accessory Work:

A. Every 90 seconds x 4 sets
Tall Snatch + Hang Snatch (ATK) + Hang Snatch (BTK)
*Using 40-50% of 1RM Snatch

B. Every 2 minutes x 6 sets
Hang Snatch Snatch
*Sets 1-4 x 3 reps @ Build to a Heavy set of 3 for the Day.
*Set 5 x 5 reps @ 90% of “Heavy 3”
*Set 6 x 5 reps @ 85% of “Heavy 3”

C. 3 sets of:
Clean Grip Pendlay Rows x 10 reps @ 40-50% of 1RM Clean
– Rest 60 seconds –
Clean Grip RDL x 10 reps @ 60% of 1RM Clean +10-15lbs
– Rest 90 seconds –

WOD Wednesday 03.04.2020

WOD

12 rounds for time; In Pairs
5 Bar Facing Burpees
10 Front Squats (115/85)
45 Dbl-Unders

  • Only one Athlete may be working at a time.
  • Athletes will alternate exercises for the 12 rounds

Example
“A” Does 5 Bar Facing Burpees
“B” Does 10 Front Squats
“A” Does 45 Dbl-Unders
“B” Does 5 Bar Facing Burpees
etc…

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