WOD Saturday 06.08.2019

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1minute/Side
Hamstring Floss x 1 minute/Side

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

Warm Up:

8-10 minutes of:
Coach Led Running Drills

Technique & Review:

2 sets to Build to Workout Load & Height
100m Jog
7 KB Swings
3 BBJO
Rest 60 seconds b/t sets

WOD

For time:
400m run
21 KB Swings
21 Burpee Box Jump Overs
400m run
15 KB Swings
15 Burpee Box Jump Overs
400m run
9 KB Swings
9 Burpee Box Jump Overs

*Comp – Dbl DB Snatch 50/35 & 24/20″
*L3 – 32/24kg & 24/20″
*L2 – 24/16kg & 24/20″
*L1 – Scale as needed

SWOD Friday 06.07.2019

Accessory Work:

A. 3 sets of:
DB Bent-Over Rows x 8-10 reps
Rest 30 seconds
DB Box Step Overs x 8-10 reps
Rest 30 seconds
Sandbag Carry x 100m (150/100)
Rest 90 seconds

B. Ring Muscle Up Work
Spend 5-10 minutes on Each Drill today. Take this time to help improve your overal technique and polish up your Muscle Ups
Drill 1 – Supinated Banded Pulls
Drill 2 – Negative Position Pause Drill
Drill 3 – Front Kip

WOD Friday 06.07.2019

Mobility:
Banded Lat Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Inchworm + T-Twist x 10 Alt reps
Kneeling Adductor Stretch x 10 reps/Side
Supine Scorpions x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
200m Jog
Into
5 Ring Rows
10 Walking Lunges
25ft Burpee Broad Jump

Technique & Review:

Rope Climb
– Stand to Lower x 1-2 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps

WOD

3 rounds for time:
Rope Climbs
35 Wall Balls (20/14)

*Comp – 1 Legless + 2 Rope Climbs
*L3 – 3 Rope Climbs
*L2 – 2 Rope Climbs & 25 Wall Balls
*L1 – 1 Rope Climb or 3 Stand to Lowers & 20 Wall Balls

Cool Down
2 minute – Row or Bike
25ft Samson Stretch
Banded Lat Stretch x 1 minute/Side
25ft V-Step
Lying Pec Stretch x 1 minute/Side

WOD Thursday 06.06.2019

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

Movement Prep:
Cat Camel x 10 reps
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps
Russian Squats x 10 reps

Warm Up:

EMOM x 4 minutes
3 No Push Up Burpees
5 Med Ball Cleans
7 Hollow Rocks

Technique & Review:

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

A. Every 90 seconds x 5 sets
3 Pos Clean
*Floor + Hang Clean (ATK) + High Hang Clean

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

B. 2 sets to prep for workout load
2 sets to prep for workout load
3 Ring Dips
4 Hang Power Cleans
3 Push Jerks
– Rest 60 seconds –

WOD

AMRAP in 7 minutes
5 Ring Dips
7 Hang Power Cleans
9 Push Jerks

*Comp & L3 – 135/95
*L2 – 115/75
*L1 – 95/65

WOD Wednesday 06.05.2019

– No Midday 3.0

WOD

100 Dbl-Unders (50 Each)
200m Farmers Carry (24/16kg) *100m Each
50 Deadlifts (185/135)
100 Dbl-Unders (50 Each)
200m Farmers Carry (24/16kg) *100m Each
40 Deadlifts
100 Dbl-Unders (50 Each)
200m Farmers Carry (24/16kg) *100m Each
30 Deadlifts

*Only one Athlete may working at a time.
*Athlete “A” will complete 50 Du’s then “B”.
*Athlete “A” will complete a 100m Farmer Carry then “B”.
*Athletes may break up the Deadlift as they see fit.

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

WOD Tuesday 06.04.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep:
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 20 reps
Kneeling DB Press x 10 reps/Arm
Scap Push Up + T-Twist x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
“A” Rows or Bikes
“B” 2 rounds of:
Inch Worm + Push Up x 3 reps
Hollow Rocks x 6 reps
Alt Box Step Ups x 6 reps

Technique & Review:

CTB/Pull Up
– Ring Row x 3-5 reps
– 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 rounds to Build to Workout Load & Height
5 Cal Row
6 Alt DB Snatch
5 HR Push Ups
6 CTB/Pull Up/ Banded
3 Box Jumps
– Rest 60 seconds b/t sets –

WOD

AMRAP in 20 minutes
50/35 Cal Row
40 Alt DB Snatch
30 HR Push Ups
20 CTB Pull Ups
10 Box Jumps

*Comp
DB Snatch (60/40)
HSPU
Box (30/24″)
*L3
DB Snatch (50/35)
Box (24/20″)
*L2
40/30 Cal Row
30 Alt DB Snatch
20 HR Push Ups
15 CTB Pull Ups
10 Box Jumps
*L1
35/25 Cal Row
30 Alt DB Snatch (Scale as needed)
20 HR Push Ups 
15 Banded Pull Ups
10 Box Jumps (Scale as needed)

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