WOD Saturday 06.15.2019

Mobility:
Banded Front Rack x 1minute/Side
Figure 4 Wall Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Inchworm + Push Up x 5 reps
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 3 minutes
50 Skips
3 Broad Jumps
5 Drop Squats
7 V-Ups

Technique & Review:

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

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 Load & Height
3 Power Cleans
Foot Lock & Extend
3 Box Jumps
– Rest 60 seconds b/t sets –

WOD

AMRAP in 15 minutes
12 Power Cleans
Rope Climbs
12 Box Jumps

*Comp – 165/115 – 2 Legless Rope Climbs & 30/24″
*L3 – 135/95 1 Legless + 1 Rope Climb & 24/20″
*L2 – 115/85. 2 Rope Climbs & 24/20″
*L1 – 95/65. 1 Rope Climb & Scale as needed

SWOD Friday 06.14.2019

Accessory Work:

A. 3 sets of:
False Grip Ring to Chest Pull Ups x 3-6 reps
Rest 30 seconds
Muscle Up Beat Swing x 5-7 reps
Rest 30 seconds
3D Banded Pull Aparts x 15-20 reps
Rest 90 seconds

B. HS Walking Practice
Spend 5-10 minutes on Each Drill today. Take this time to help improve your overall technique
and polish up your HS Walking.
Drill 1Handstand Shoulder Shifts
Drill 2Banded HS Shoulder Taps
Drill 3Wall Facing HS Hold to HS Walk

WOD Friday 06.14.2019

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

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk

Warm Up:

10 Minutes of:
– Coach Led Ladder Drills + Running Drills

Technique & Review:

2 sets to Build to Workout Load
100m Jog
Shoulder Press x 3 reps
100m Jog
Shoulder Press x 1 rep
– Rest 60 seconds b/t –

WOD

“Shoulder Press Biathlon”

For time:
400m run
18 Shoulder Press
400m run
15 Shoulder Press
400m run
12 Shoulder Press

*Each time the athlete breaks a set of Shoulder Press they must run 200m.
*Time Cap: 18 minutes

*Comp – 115/75
*L3 – 95/65
*L2 – 75/55
*L1 – 15.12.9 (65/45)

WOD Thursday 06.13.2019

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:
Cat Camel x 10 reps
Wall Facing Squats x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 3 minutes
20 Plate Hops
5 No Push Up Burpees
10 Plate GTOH
5 Jump Squats

Technique & Review:

A. Every 2 minutes x 3 sets
Front Squat
*Set 1 x 10 reps @ Light
*Set 2 x 8 reps @ Moderate
*Set 3 x 6 reps @ Heavy Moderate

B. Every 3 minutes x 7 sets
Front Squat

*Sets 1-2 x 6 reps
*Sets 3-4 x 4 reps
*Sets 5-6 x 2 reps
*Set 7 x 10 reps @ 50% of Heaviest 2 rep.

*Comp & L3 – Build in load each set
*L2 – Build up to 75-80% in sets 5&6
*L1 – Keep the loads Light-Moderate to focus on
positioning and speed in the squat.

WOD

2 rounds for time:
10 (R) DB Snatch
15 Wall Balls
10 (L) DB Snatch
15 Wall Balls
20 Push Ups

*Comp – DB (70/50) & 30/20
*L3 – DB (50/35) & 20/14
*L2 – DB 45/30 & 20/14
*L1– 35/25 & Scale as needed

WOD Wednesday 06.12.2019

– No Midday 3.0

WOD

For time; In Pairs
100 Cal Row or 75 Cal Bike
75 Synchro Squats (24/16kg)
50 Ring Dips
25 Synchro Bar Facing Burpees

*While Athlete “A” is rowing or biking athlete “B” is holding a KB in the farmer Carry position. If the KB is put down the athlete on the rower or bike must stop.
*While Athlete “A” will perform the synchro squats with the KB in the Goblet position while “B” performs a air squat, they may switch the KB when needed.
*While Athlete “A” is performing ring dips athlete “B” is holding the KB in OH position, if they KB comes down the athlete must stop.
*Both athletes will perform the burpees using one barbell.

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

WOD Tuesday 06.11.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Banded Lat Stretch x 1 minute/Side
Calf Stretch x 1minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Scap Push Up + T-Twist x 10 Alt reps
Banded Pull Aparts x 20 reps
Inch Worm x 25ft

Warm Up:

EMOM x 4 minutes
4 Ring Jump to Supports
8 Hollow Rocks
Single Skip to 45s

Technique & Review:

TTB
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps

CTB
– Ring Row x 3-5 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

Bar Muscle Up
– Box Bar Muscle Up x 2-3 reps
– Banded Bar Muscle Up x 2-3 reps
– Bar Muscle Up x 2-3 reps

1 round of:
Pull Up/CTB Pull Up/Bar Muscle Ups x 1-2 reps
TTB/Knee Tucks x 2-4 reps
10-20 Dbl-Unders/20-30 Skips
Pull Up/CTB Pull Up/Bar Muscle Ups x 1-2 reps
10-20 Dbl-Unders/20-30 Skips
TTB/Knee Tucks x 2-4 reps
Pull Up/CTB Pull Up/Bar Muscle Ups x 1-2 reps

WOD

For time:
Bar Muscle Ups
TTB
100 Dbl-Unders
Bar Muscle Ups
100 Dbl-Unders
TTB
Bar Muscle Ups

*Comp – 10 Bar Muscle Ups & 40 TTB
*L3 – 6 Bar Muscle Ups & 30 TTB
*L2 – 10 CTB Pull Ups / 75 Dbl-Unders & 20 TTB
*L1 – 10 Banded Pull Ups / 1 minute of Dbl-Under Attempts & 20 Knee Tucks

WOD Monday 06.10.2019

Mobility:
Coach Led Hip Mobility

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
V-Step x 25ft
Russian Squats x 10 reps

Warm Up:

Rolling
– Best of 5
– 5 Wall Balls + 1 Strict Pull Up if you are +/- Rx distance

Technique & Review:

A. Every 2 minutes x 3 sets
Back Squat
*Set 1 x 10 reps @ Light
*Set 2 x 8 reps @ Moderate
*Set 3 x 6 reps @ Heavy Moderate

B. Every 3 minutes x 7 sets
Back Squat

*Sets 1-2 x 6 reps
*Sets 3-4 x 4 reps
*Sets 5-6 x 2 reps
*Set 7 x 10 reps @ 50% of Heaviest 2 rep.

*Comp & L3 – Build in load each set.
*L2 – Build up to 75-80% in sets 5&6.
*L1 – Keep the loads Light-Moderate to focus on
positioning and speed in the squat.

WOD

For time:
500m row
Burpees (6″)

*Comp & L3 – 50 Burpees
*L2 – 40 Burpees
*L1 – 25 Burpees

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