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

WOD Tuesday 02.25.2020

Mobility:
Couch Stretch x 1 minute/Side
90/90 Hip Rotations x 10 Alt reps

Movement Prep:
Supine Scorpion x 10 Alt reps
Deadbug x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
“A” – Shuttle Run (25ft O/B)
“B” – 1 round of:
10 KB Deadlifts
5 Jump Squats
10 Alt V-Ups

Technique & Lift:

Squat Prep w/ Partner

“A” Holds bottom of Back Squat with Bar
“B” Does 10 Banded Squats

Then..

“A” Performs Barbell Back Squat with Bar
“B” Performs Banded
* 10 (R) Lateral Steps
* 10 (L) Lateral Steps
* 10 (FWD) Steps
* 10 (BWD) Steps

7 minutes complete 2 sets
4 Back Squats
*Work up to your starting weight at 60%

A. Every 3 minutes x 6 sets
Back Squat
*Sets 1-2 x 9 reps @ 60% of 1RM Back Squat
*Sets 3-4 x 7 reps @ 65%
*Sets 5-6 x 5 reps @ 70%

B. 3 sets of:
(R) KB Front Rack High Knee Walk x 25ft
(L) Reverse Lunge x 10 reps
(L) KB Front Rack High Knee Walk x 25ft
(R) Reverse Lunge x 10 reps
– Rest 60 seconds –

SWOD Monday 02.24.2020

Accessory Work:

A. Every 90 seconds x 4 sets
Tall Clean + Hang Clean (ATK) + Hang Clean (BTK) + Front Squat
*Using 50% of 1RM Clean

B. Every 2 minutes x 6 sets
Hang Squat Clean
*Sets 1-4 x 5 reps @ Build to a Heavy set of 5 for the Day.
*Set 5 x 5 reps @ 90% of “Heavy 5”
*Set 6 x 5 reps @ 85% of “Heavy 5”

C. 3 sets of:
Snatch Grip Bent-Over Rows x 10 reps @ 50% of 1RM Snatch
– Rest 60 seconds –
Snatch Grip RDL x 10 reps @ 50% of 1RM Snatch +10-15lbs
– Rest 90 seconds –

WOD Monday 02.24.2020

Mobility:
Banded Lat Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

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
“A” – Row
“B” 1 round of:
5 DB Press/Arm
7 Ring Rows
9 Hollow Rocks

Technique & Review:

HSPU
– Piked
– Box Piked
– Kick to HS Hold
– HS Lower
– HSPU

Pull Up
– Scap Pull Up
– Slow Lower

EMOM x 4 minutes
2-4 Strict HSPU
2-4 Strict Pull Ups
4 Med Ball Sit Ups

 

WOD

For time
3.6.9.12.15
Strict HSPU
Strict Pull Ups
*Complete 20 Med Ball Sit Ups after every round (20/14)

  • L2

For time
3.5.7.9.12
Strict HSPU (Plate + Ab Mat)
Strict Pull Ups
*Complete 15 Med Ball Sit Ups after every round (20/14)

  • L1

For time
3.5.7.9.12
Strict DB Press
Strict Banded Pull Ups
*Complete 15 Med Ball Sit Ups after every round (14/10)

WOD Saturday 02.22.2020

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

Movement Prep:
Dynamic Cross Body Leg Swings x 10 reps/Leg
Dynamic Fwd/Bwd Leg Swings x 10 reps/Leg
Samson x 25ft
V-Step x 25ft
Cross Over Lunge x 25ft
Hip Opener/Closer x 25ft

Warm Up:

10 minutes of:
– Coach Led Ladder & Running Drills

Technique & Review:

Ring Dips
– Jump to Support
– Lockout Support
– Dip Support
– Slow Lower

5-7 minutes to complete
200m run
5 Ring Dips
7 Plate GTOH (Lighter Plate)
100m run
3 Ring Dips
5 Plate GTOH (Workout Plate)

WOD

For time:
1200m Run
30 Ring Dips
40 Plate GTOH (45/35)
800m run
20 Ring Dips
30 Plate GTOH
400m run
10 Ring Dips
20 Plate GTOH

 

*L2

For time:
1200m Run
20 Ring Dips
30 Plate GTOH (45/35)
800m run
15 Ring Dips
20 Plate GTOH
400m run
10 Ring Dips
10 Plate GTOH

*L1

For time:
800m run
20 Banded Ring Dips
30 Plate GTOH (35/25)
400m run
15 Banded Ring Dips
20 Plate GTOH
200m run
10 Banded Ring Dips
10 Plate GTOH

 

WOD Friday 02.21.2020

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

Movement Prep:
Quad T-Spine Opener x 10 reps/Side
Quad Shoulder Rotations x 5 reps/Direction
Kneeling Squat to Stand x 10 Alt reps
Inchworm + Push Up x 5 reps

Warm Up:

EMOM x 5 minutes
5 Push Ups
7 KB Swings
Single Skip to 45 seconds

Technique & Review:

Power Clean
– Burgener Warm Up
– High Hang Power Clean
– Hang Power Clean
– Power Clean

Push Jerk
– Press
– Pause Push Press
– Pause Push Jerk

6 minutes to Build to both loads
3 Power Cleans
2 Push Jerks
10-20 Dbl-Unders
– Rest as needed b/t sets –

WOD

AMRAP in 7 minutes
9 Power Cleans (135/95)
6 Push Jerks
75 Dbl-Unders

– Rest 3 minutes –

AMRAP in 7 minutes
6 Power Cleans (185/135)
3 Push Jerks
75 Dbl-Unders

 

*L2

AMRAP in 7 minutes
9 Power Cleans (115/85)
6 Push Jerks
50 Dbl-Unders

– Rest 3 minutes –

AMRAP in 7 minutes
6 Power Cleans (135/95)
3 Push Jerks
50 Dbl-Unders

*L1

AMRAP in 7 minutes
9 Power Cleans (75/55)
6 Push Jerks
35 Dbl-Unders

– Rest 3 minutes –

AMRAP in 7 minutes
6 Power Cleans (95/65)
3 Push Jerks
35 Dbl-Unders

 

SWOD Thursday 02.20.2020

Accessory Work:

A. Every 90 seconds x 4 sets
Tall Snatch + Hang Snatch (ATK) + Hang Snatch (BTK)
*Using 40-50% of 1RM Power Snatch

B. Every 2 minutes x 6 sets
Hang Squat Snatch
*Sets 1-4 x 5 reps @ Build to a Heavy set of 5 for the Day.
*Set 5 x 5 reps @ 90% of “Heavy 5”
*Set 6 x 5 reps @ 85% of “Heavy 5”

C. 3 sets of:
Clean Grip Bent-Over Rows x 10 reps @ 50% of 1RM Clean
– Rest 60 seconds –
Clean Grip RDL x 10 reps @ 50% of 1RM Clean +10-15lbs
– Rest 90 seconds –