WOD Wednesday 02.19.2020

WOD

In 15 minutes

Buy In
100 Single Arm DB Push Press (50/35)

Into…
AMARAP in Remaining Time
3 Burpees
5 KB Swings (32/24kg)
3 Burpees
7 Goblet Squats
3 Burpees

*Only one Athlete may be working at a time in the Buy In.
*Athletes must tag before switching.
*Athletes will Alternate rounds back and forth for the remaining 15 minutes.

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

SWOD Tuesday 02.18.2020

Accessory Work:

A. AMRAP in 3 minutes of:
5 Box Jumps (24/20″)
5 Burpee Pull Ups
– Rest 1 minute –
AMRAP in 3 minutes of:
5 Box Jumps (30/24″)
5 CTB Pull Ups
– Rest 1 minute –
AMRAP in 3 minutes of:
5 Box Jumps (36/30″)
3 Bar Muscle Ups

B. 3 sets of:
GH Nordic Raises x 6-8 reps
– Rest 30 seconds –
Hang Leg Raises x 8-10 reps
– Rest 90 seconds –

WOD Tuesday 02.18.2020

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Lying Hip Flexor Stretch x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
90/90 Hip Rotations x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
“A” – Plank Hold
“B” – 1 round of:
10 Reverse Lunges
5 Goblet Squats
20 Mnt Climbers

Technique & Lift:

Squat Prep w/ Partner

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

Then..

“A” Performs Barbell Front 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 Front Squats
*Work up to your starting weight at 60%

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

B. 3 sets of:
Single Arm KB Front Rack Carry x 100ft/Arm
Strict Pull Up x 6-8 reps
Plank Plate Slides x 20 Alt reps
– Rest 60 seconds b/t sets –

WOD Monday 02.17.2020

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

Movement Prep:
Inchworm + Push Up x 5 reps
T-Twist x 10 Alt reps
Hip Opener/Closer x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

8-10 minutes
– Coach led running Drills

WOD

3 rounds for time
800m run
50 Squats
30 Push Ups

*L2

3 rounds for time
800m run
40 Squats
20 Push Ups

*L1

3 rounds for time
400m run
30 Squats
15 Push Ups

COOL DOWN

– 2 minute Row or Bike
– Pigeon Stretch
– Lying Pec Stretch

WOD Saturday 02.15.2020

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Supine Scorpions x 10 Alt reps
Upward + Downward Dog x 5 reps
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
“A” – Alt Box Step Ups
“B” 1 round of
3 Ring Rows
5 KB Swings
7 Hollow Rocks

Technique & Review:

Pull Up
– Scap Pull Up
– Beat Swing

DB Snatch
– Deadlift
– High Elbow
– Muscle Snatch
– Power Snatch

6 minutes for 2 sets of
5 Pull Ups
3 Burpee Box Jumps
4 Alt DB Snatch

WOD

AMRAP 20 minutes of:
20 Pull Ups
20 Burpee Box Jumps (24/20″)
20 Alt DB Snatch (50/35)

*L2

AMRAP in 20 minutes
15 Pull Ups
15 Burpee Box Jumps (24/20″)
20 Alt DB Snatch (40/30)

*L1

AMRAP in 15 minutes
15 Banded Pull Ups
15 Burpee Box Jumps (20/16″)
20 Alt DB Snatch (35/25)

WOD Friday 02.14.2020

Mobility:
Lying Pec Stretch x 1 minute/Side
Runners Lunge 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:

AMRAP in 4 minutes
50ft Shuttle
10 Plate GTOH
20 Plate Hops
10 Alt V-Ups

Technique & Review:

TTB
– Scap Pull Up
– Beat Swing
– Knee Tuck

Every 2 minutes x 2 sets
2-5 TTB
5 Wall Balls
100m Jog

WOD

For time
30 TTB
50 Wall Balls (20/14)
1000m run

*L2

For time
20 TTB
40 Wall Balls (20/14)
1000m run

*L1

For time
20 Knee Tuck
40 Wall Balls (Scale as needed)
800m run

SWOD Thursday 02.13.2020

Accessory Work:

A. Every 90 seconds x 4 sets
Muscle Clean + Tall Clean + Front Squat
*Using 50% of 1RM Power Clean

B. Every 90 seconds x 6 sets
Clean Deadlift (BTK) + Power Clean
*Sets 1-3 x 3+2 @ 60-65% of 1RM Power Clean
*Sets 4-6 x 1+1 @ 70-75%

C. 3 sets of:
DB Front + Lateral Raises x 10 reps
– Rest 30 seconds –
DB Bent-Over Fly’s x 15 reps
– Rest 90 seconds –

Page 1 of 21312345...102030...Last »