WOD Tuesday 03.03.2020

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep:
Lying Shoulder Openers x 5 reps/Arm
Upward Downward Dog x 5 reps
Banded Wall Slides x 10 reps
Banded Double External Rotations x 10 reps

Warm Up:

AMRAP in 5 minutes
50 Single Skips
25ft Crab Walk
10 T-Twist
25ft Bear Crawl
5 DB Press/Arm

Technique & Lift:

5-6 minutes for 2 sets
Shoulder Press x 5 reps
* Build to your starting weight of 50%

  • Athletes should focus on maintaining constant core
    tension throughout the press.
  • After each rep be sure to pause and rest with the bar on
    the shoulders in the front before the next rep, No TnG reps.

 

A. Every 2:30 minutes x 6 sets of:
Shoulder Press
*Sets 1-2 x 7 reps @ 50-55% of 1RM Shoulder Press
*Sets 3-4 x 5 reps @ 60-65%
*Sets 5-6 x 3 reps @ 65-70%

B. 3 sets of
Ring Rows x 6-8 reps (Pronated Grip)
– Rest 30 seconds –
Banded Good Mornings x 15-25 reps
– Rest 30 seconds –
Wtd Plank Hold x 30-60 seconds
– Rest 60 seconds –

WOD Monday 03.02.2020

Mobility:
Overhead Banded Stretch x 1 minute/Side
90/90 Hip Openers x 10 reps

Movement Prep:
Samson + T-Spine Opener x 25ft
Hip Opener/Closer x 5 reps
Quad T-Spine Opener x 10 reps/Side
Kneeling to Stand x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
10 Plate GTOH
20 Plate Hops
10 Hollow Rocks
5 Jump Squats

Technique & Review:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch
– Hang Power Snatch
– Power Snatch

OH Squat
– Pause reps @ 1/4 + 1/2 + Full x 3 reps
– TEMPO reps @ 3211 x 5 reps

6-8 minutes to Build to workout Weight
1 Power Snatch
2 OH Squats
– Rest as needed b/t sets –

  • Athletes should be looking to perform the Power
    Snatch right into the OH Squats every round. With short
    breaks between rounds.
  • If the OH Squat is a challenging for you, scale the load
    so you can still maintain a solid OH Position.

 

WOD

10 rounds for time
1 Power Snatch (135/95)
3 OH Squats

  • L2

8 rounds for time
1 Power Snatch (95/65)
3 OH Squats

  • L1

6 rounds for time
1 Power Snatch (Scale as needed)
3 OH Squats

WOD Saturday 02.29.2020

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

Movement Prep:
Knee Tuck + Samson x 10 Alt reps
Cossack Squat x 10 Alt reps
Upward + Downward Dog x 5 reps
T-Twists x 10 Alt reps

Warm Up:

EMOM x 4 minutes
4 Push Ups
8 Alt V-Ups
Single Skip to 45 seconds

Technique & Review:

EMOM x 4 minutes
25 Dbl-Unders
4 Burpees to Bar

  • Athletes should be aiming to complete Dbl-Unders in
    Unbroken or in 2-3 sets each time. Scale reps accordingly
    to skill Level.
  • Burpees to Bar should be at a bar height of 6″ out of
    standing reach. Aim to perform all reps smooth and steady
    throughout the workout.

WOD

2 sets for total time:
100 Dbl-Unders
21 Burpee to Bar (6″)
75 Dbl-Unders
15 Burpee to Bar
50 Dbl-Unders
9 Burpee to Bar
– Rest 3 minutes b/t sets –
* 10 minute TC per set *

  • L2

2 sets for total time:
75 Dbl-Unders
15 Burpee to Bar (6″)
50 Dbl-Unders
12 Burpee to Bar
25 Dbl-Unders
9 Burpee to Bar
– Rest 3 minutes b/t sets –

  • L1

2 sets for total time:
50 Dbl-Unders or 200 Skips
15 Burpee to Bar
35 Dbl-Unders or 150 Skips
12 Burpee to Bar
20 Dbl-Unders or 100 Skips
9 Burpee to Bar
– Rest 3 minutes b/t sets –

WOD Friday 02.28.2020

Mobility:
Runners Lunge x 1 minute/Side
Banded Hamstring Floss x 1 minute/Side

Movement Prep:
2 sets of:
Banded Lateral Walk x 25 ft O/B
Banded Walk x 25ft Fwd/Bwd
Banded Squats x 10 reps
Deadbug x 5 reps/Side

Warm Up:

AMRAP in 5 minutes
“A” – Rows
“B” – 2 rounds of:
10 Walking Lunges
8 KB Deadlifts
6 Hollow Rocks

Technique & Review:

Deadlifts
– Good Morning
– RDL

TTB
– Scap Pull Up
– Beat Swing
– Knee Tuck

7 minutes to Build to Workout Load
100m Jog
5 TTB or Knee Tucks
5 Deadlifts
– Rest as needed b/t sets –

  • Athletes should be picking a rep scheme on the TTB which
    will allow them to move continuously through the set.
  • Athletes should be picking and load and reps that will
    allow for Deadlift sets of 5+ TnG reps throughout the entire
    workout.

WOD

3 rounds for time:
800m run
25 TTB
25 Deadlifts (225/155)

  • L2

3 rounds for time:
800m run
15 TTB
15 Deadlifts (185/135)

  • L1

3 rounds for time:
400m run
15 Knee Tucks
12 Deadlifts (155/105)

WOD Thursday 02.27.2020

Mobility:
Banded Front Rack Stretch x 1 minute
Pigeon Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Opener x 5 reps/Arm
Upward + Downward Dog x 5 reps
Knee Tuck + Samson x 10 Alt reps
Banded Squats x 20 reps

Warm Up:

AMRAP in 5 minutes
“A” – Rows or Bikes
“B” 1 round of
10 Alt Box Jumps
8 Goblet Squats
6 Single Arm KB Swings *3 reps/Arm

Technique & Review:

Front Squat
– Burgener Warm Up
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps

6 minutes to Build to Workout Weight & Height
5 Front Squats
3 Box Jumps w/ Step Down
5 Cal Row or Bike
– Rest as needed b/t sets –

  • Athletes should be picking a load they can perform
    10 Front Squats in 1-2 sets every round.
  • Box Jumps should be performed smooth and steady
    no rebounding off the top of the box.
  • Athletes should have 90 seconds – 2 minutes of time
    to Row or Bike for Cals.

WOD

4 sets of:
In 3 minutes
10 Front Squats (135/95)
10 Box Jumps (24/20″)
MAX Cal Row or Bike
– Rest 3 minutes b/t sets –

  • L2

4 sets of:
In 3 minutes
10 Front Squats (95-115/65-85)
10 Box Jumps (24/20″)
MAX Cal Row or Bike

  • L1

4 sets of:
In 3 minutes
10 Front Squats (75-95/45-65)
10 Box Jumps (20/16″)
MAX Cal Row or Bike

WOD Wednesday 02.26.2020

WOD

For Time; In Pairs

4 Alt rounds (2 rounds each)

21 Wall Balls (20/14)
30 KB Swings (24/16kg)

-Into –

4 Alt rounds (2 rounds each)

15 Wall Balls
20 KB Clean & Jerk (10 reps/Arm)

– Into –

4 Alt rounds (2 rounds each)

9 Wall Balls
10 KB Snatch (5 reps/Arm)

  • Athlete “A” will complete 21 Wall Balls & 30 KB Swings then Athlete “B” will complete 21 Wall Balls & 30 KB Swings, back and forth for 4 rounds.
  • Athlete “A” will complete 15 Wall Balls & 20 KB C&J then Athlete “B” will complete 15 Wall Balls & 20 KB C&J, back and forth for 4 rounds.
  • Athlete “A” will complete 9 Wall Balls & 10 KB Snatch then Athlete “B” will complete 9 Wall Balls & 10 KB Snatch, back and forth for 4 rounds.

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