June 8, 2019 by taranisathletics
– Midday 3.0 from 9:30am-11:30am
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
June 7, 2019 by taranisathletics
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
June 7, 2019 by taranisathletics
Accessory Work:
A. 3 sets of:
Wtd P-Bar Dips x 6-8 repe
Rest 30 seconds
TTB x Max reps
Rest 30 seconds
Push Ups x Max reps
Rest 90 seconds
B. 3 sets of:
200m Farmer Carry
200m OH Plate Carry
800m run
June 6, 2019 by taranisathletics
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
June 6, 2019 by taranisathletics
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
June 5, 2019 by taranisathletics
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
June 5, 2019 by taranisathletics
Accessory Work:
A. 3 sets of:
Strict HSPU x 6-8 reps (Deficit if Possible)
Rest 30 seconds
False Grip Ring Row (Feet on a Box) x 6-8 reps
Rest 30 seconds
Hanging Hollow Hold x 15-30 seconds
Rest 90 seconds
B. 3 sets of:
Wtd Hip Extensions x 12-15 reps
Into…
Wtd Hip Extension Hold x 30-45 seconds
Into…
Hip Extension Hold x 12-15 reps
Rest 90 seconds
June 4, 2019 by taranisathletics
– 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
June 3, 2019 by taranisathletics
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)
June 3, 2019 by taranisathletics
Accessory Work:
A. 3 sets of:
Seated Filly Press x 6-8 reps/Arm
Rest 30 seconds
DB Tate Press x 12-15 reps
Rest 30 seconds
Hollow Banded Pull Aparts x 25 reps
Rest 90 seconds
B. 3 sets of:
Strict Pull Up x 6-8 reps (CTB if possibly)
Rest 30 seconds
DB Floor Press x 12-15 reps
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds