WOD Tuesday 04.09.2019

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

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Hip Opener/Closers x 5 reps/Side
Russian Squats x 10 reps
Bird Dog x 5 reps/Side

Warm Up:

AMRAP in 3 minutes
20 Mnt Climbers
5 Push Ups
10 Jump Squats
5 Ring Rows

Technique & Review:

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

Warm Up Sets

Every 2 minutes x 3 sets
Power Snatch

*Set 1 x 4 reps (Light – Moderate)
*Set 2 x 3 reps (Moderate)
*Set 3 x 2 reps (Heavy Moderate)

WOD

Every 90 seconds x 8 sets
Power Snatch

*Sets 1-4 x 1 rep
*Set 5-6 x 3 TnG reps
*Set 7-8 x 5 TnG reps

* In sets 1-4 Build up to Heavy Single or 1RM for the Day.
* In sets 5-6 drop down to 65-75% of today’s 1RM and perform 3 TnG reps.
* In set 7-8 drop down to 50-60% of today’s 1RM for 5 TnG reps.

– Choose a weight based off your 1RM and work across in sets 1-4 (80-85%)
and then drop down to 65-75% for sets 5-6 and 50-60% for sets 7-8.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

SWOD Monday 04.08.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 3-Pos Snatch + Snatch Balance
Min 2: KB Wind Mill x 3 reps/Side (Light)
*After each position Snatch perform 1 Snatch Balance
*Set 1 @ Bar
*Sets 2-3 @ 95/65

B. Every 90 seconds x 9 sets
POS Snatch
*Sets 1-3 x 2 reps (High Hang Snatch) @ 60% of Last Weeks Heavy Single
*Sets 4-6 x 2 reps (Hang Snatch) @ 70%
*Sets 7-9 x 2 reps (Floor) @ 80%

C. Every 3 minutes x 6 sets
Box Squat @ 32X1 TEMPO
*Set 1 x 5 reps @ 60%
*Set 2 x 3 reps @ 70%
*Set 3 x 1 rep @ 80%
*Sets 4-6 x 7 reps @ 75%
*Hold true to the TEMPO, 3 seconds down, 2 second pause on the box.
*Box height should be just at or below 90.

D. 3 sets of:
False Grip Ring Pull Ups x 3-5 reps
Rest 30 seconds
Ring Push Ups x 8-10 reps
Rest 30 seconds
Barbell RDL x 20 reps @ 50% of 1RM Back Squat
Rest 90 seconds

WOD Monday 04.08.2019

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side
Partner Hamstring Stretch x 30s/Side

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

Warm Up:

AMRAP in 5 minutes
“A” Single Skip
“B” 1 round of:
50ft Walking Lunge
10 Beat Swings
5 V-Ups

Technique & Review:

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

WOD

AMRAP 15 minutes of:
100 Dbl-Unders
600m Run
25 TTB

*Pack
AMRAP in 15 minutes of:
75 Dbl-Unders
600m Run
15 TTB
*Pup
AMRAP in 15 minutes of:
50 Dbl-Unders or 60s of Attempts
400m Run
20 Knee Tucks

Successary Work: 3 sets of:
KB Front Rack Reverse Lunge x 10 reps/Leg
Into…
Keeling KB Press x 5 reps/Arm
Rest 60 seconds

SWOD Saturday 054.06.2019

STRENGTH

A. Every 2 minutes x 6 sets
Power Clean + Push Jerk
*Sets 1-4 @ Heavy Set for the Day.
*Sets 5-6 @ 75% of Heavy Set.

B. 5 sets for total reps of:
“The Chief”
AMRAP in 3 minutes of:
3 Power Cleans (135/95)
6 Push Ups
9 Squats
– Rest 1 minute b/t rounds –

C. 3 sets of:
Banded Tricep Push Downs x Max reps
Rest 30 seconds
Banded Pull Aparts x Max reps
Rest 30 seconds
Sandbag Hold x 60-90 seconds (150/100)
Rest 90 seconds

WOD Saturday 04.06.2019

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

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

Warm Up:

10 minutes of:
– Coaching Led Dynamic & Ladder Drills

WOD

5 rounds for time:
50ft Walking Lunge **25ft O/B**
15 Burpee Box Jumps
200m run

*Pack
5 rounds for time:
50ft Walking Lunge **25ft O/B**
10 Burpee Box Jumps
200m run
*Pup
4 rounds for time:
50ft Walking Lunge **25ft O/B**
10 Burpee Box Jumps
200m run

Cash Out:
200m Farmer Carry
50 Sit Ups

SWOD Friday 04.05.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 5 Zotts Press
Min 2: 3-Pos Muscle Snatch + Snatch Balance + Drop Snatch
*Set 1 @ Empty Bar
*Sets 2-3 @ 75-95/55-65lbs
*After Each Pos in the Snatch perform 1 Snatch Balance & 1 Drop Snatch

B. Every 2 minutes x 6 sets
Hang Snatch + Snatch Balance + Snatch + OH Squat
*Sets 1-3 @ 65% of Mondays “Heavy” Snatch
*Sets 4-6 @ 75%

C. For Time:
1000m Row
Rope Climbs
15 Man Makers
Rope Climbs
1000m Row
** Rx – 10 Rope Climbs/Man Makers @50/35lbs/10 Rope Climbs
** Scaled – 5 Rope Climbs/Man Makers @40/30lb/5 Rope Climbs
*** Man Maker – Push Up + (R) DB Row + (L) DB Row + Squat Clean Thruster.

D. 2 sets of:
DB Reverse Lunges x 20 Alt reps (Heavy)
Rest 60 seconds
Seated Alt DB Shoulder Press x 20 Alt reps (Tough)
Rest 90 seconds

WOD Friday 04.05.2019

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

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

Warm Up:

AMRAP in 5 minutes of:
200m Jog
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 3 minutes x 5 sets
Deadlift x 5 reps

*Rx – Perform sets 1-5 @ 75% of 1RM
*Pack – Perform sets 1-5 @ 65% of 1RM
*Pup – Pick a weight you can perform perfect reps in all 5 sets.

C. 3 sets of:
Seated Fill Press x 10 reps/Arm
Into….
Plank Plate Slides x 20 Alt reps
Rest 60 seconds

WOD Thursday 04.04.2019

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

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

Warm Up:

AMRAP in 3 minutes
20 Mnt Climbers
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

In 2-3 sets to Build to Workout Weight
2 Power Cleans
4 Push Ups
6 Squats
– Rest 90 seconds –

WOD

5 sets for total reps of:
“The Chief”
AMRAP in 3 minutes of:
3 Power Cleans (135/95)
6 Push Ups
9 Squats
– Rest 1 minute b/t rounds –

*Pack
3 Power Cleans (115/85)
6 Push Ups
9 Squats
*Pup
3 Power Cleans (95/65)
6 Knee Push Ups
9 Squats

SWOD Thursday 04.04.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 5 Tall Jerks
Min 2: 5-7 Box HSPU (24/20″)
*Set 1 @ Bar
*Sets 2-3 @ 75/55

B. Every 2 minutes x 6 sets
Pause Push Press + Pause Push Jerk + Pause Split Jerk
*Build to a Heavy Set for the Day.
*Start Working sets around 70-75% of 1RM Push Press

C. 8 rounds for time:
200m run
12 DB Box Step Overs (24/20″)
6 DB Power Clean & Jerk
– Rest 1 minute b/t rounds –
** Rx @ 50/35lbs
** Scaled @ 40/30lbs

D. 3 sets of:
Barbell Single Leg RDL x 8-10 reps/Side (Light)
Rest 30 seconds
1-1-2 DB Bench Press x 8-10 reps
Rest 90 seconds

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