WOD Monday 09.30.2019

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

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Bird Dog x 5 reps/Side
Cossack Squat x 10 Alt reps
Duck Walk x 25ft

Warm Up:

EMOM x 4 minutes
4 Broad Jumps
8 KB Swings

Technique & Lift:

Power Clean
– Burgener Warm Up
– High Hang Power Clean x 5 reps
– Hang Power Clean x 5 reps
– Power Clean x 5 reps

A. Every 90 seconds x 3 sets
Power Clean
*Set 1 x 3 reps
*Set 2 x 2 reps
*Set 3 x 1 rep

*Use these 3 sets to build to your starting weight of the
10 minute EMOM.

B. EMOM x 10 minutes
Power Clean x 1 rep

*Comp & L3
– Starting at 70-75% of your 1RM and build to a Heavy Single or New 1RM.
*L2
– Starting at 60-65% of your 1RM and build to a Heavy Single or New 1RM.
*L1
– Start at a light load and build to a Moderate Single for the Day.

C. 3 sets of:
Goblet Reverse Lunge x 6-8 reps/Leg
Banded Lateral Walk x 25ft (R/L)
Hollow Rocks x 10-15 reps
– Rest 60 seconds b/t sets –

WOD Saturday 09.28.2019

Mobility:
Runners Lunge x 1 minute/Side
Seated Partner T-Spine Opener x 30 seconds/Each

Movement Prep:
Samson x 25ft
V-Step x 25ft
Cross Over Lunge x 25ft
Hip Opener/Closer x 25ft
Alt +Leg Swing x 25ft

Warm Up:

10 minutes of:
– Coach led running drills.

Workout Prep:

2 sets of:
100m Jog
100ft Farmer Carry
*Build to your workout load.

 

WOD

AMRAP in 20 minutes
400m run
200m Farmer Carry (24/16kg)
*If you put the KB’s down, perform a penalty of 5 Burpees for every time they are put down after each round. (Burpees are to be done inside the gym)

*Comp

AMRAP in 20 minutes
400m run
200m Farmer Carry (32/24kg)

*L2

AMRAP in 20 minutes
400m run
100m Farmer Carry (24/16kg)

*L1

AMRAP in 15 minutes
400m run
100m Farmer Carry (Scale as needed)

 

WOD Friday 09.27.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Supine Scorpions x 10 Alt reps
Hip Openers/Closers x 5 reps/Side
Crab Bridge Ups x 10 reps

Warm Up:

EMOM x 5 minutes
5 Push Ups
20 Mnt Climbers
10 Hollow Rocks

Technique & Review:

Ring Dip
– Jump to Support
– Lockout Support
– Dip Support
– Ring Lowers
– Ring Dip

Pull Up
– Scap Pull Up
– Beat Swing
– Kipping Pull Up
– CTB Pull Up

Every 90 seconds x 2 sets
3 Ring Dips
4 Pull Ups
6 Alt Reverse Goblet Lunges
*Build to workout load

WOD

 

AMRAP in 12 minutes
10 Ring Dips
15 Pull Ups
20 Alt Reverse Goblet Lunges (24/16kg)

 

*Comp

AMRAP in 12 minutes
10 Strict Ring Dips
3 Bar Muscle Ups + 4 CTB Pull Ups + 5 Pull Ups
20 Alt Reverse Goblet Lunges (32/24kg)

*L2

AMRAP in 12 minutes
8 Ring Dips
12 Pull Ups
16 Alt Reverse Goblet Lunges (24/16kg)

*L1

AMRAP in 12 minutes
5 Banded Ring Dips
10 Banded Pull Ups
20 Alt Reverse Goblet Lunges (16/12kg)

 

 

WOD Thursday 09.26.2019

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

Movement Prep:
Kneeling Cross Body T-Spine Opener x 10 reps/Side
Single Leg Glute Bridge x 10 reps/Side
Genie Wall Facing Squats x 10 reps

Warm Up:

5 to 1 reps of:
Burpee
Med Ball Clean
Ring Row

Technique & Lift:

Front Rack & Squat Prep w/ Partner
“A” does Alt Elbows in Front Rack Position
“B” does Goblet Squat x 10 reps w/ Pause in the bottom
Then..
“A” does Alt Elbows in Back Rack Position
“B” does Duck Walk
* 5 reps Right
* 5 reps Left
* 5 reps FWD
* 5 reps BWD

A. Take 20 minutes to Build to
Front Squat x 10RM

Warm-Up sets
2 sets x 6 reps @ Light
2 sets x 4 reps @ Moderate
1 set x 4 reps @ 10RM weight

B. Complete
50-75 Banded Pull Aparts
50 Sit Ups
50-75 Banded Squats
*Break as needed

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