WOD Monday 11.18.2019

Mobility:
Couch Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Quad T-Spine Opener x 10 reps/Side
Hip Opener/Closer x 5 reps
Kneeling to Stand x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
10 Plate GTOH
20 Plate Hops
10 Ring Rows
20 Mnt Climbers

Technique & Lift:

Hang Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 5
– Hang Power Snatch x 5

A. 5 minutes to complete 3 sets of:
2 High Hang Power Snatch + 2 Hang Power Snatch

*Keep this weight light to primer your positioning
before the working sets.

B. Every 2 minutes x 6 sets
Hang Power Snatch x 5 reps
*Build to a Heavy set of 5 reps for the Day.

C. EMOM x 12 minutes
Min 1: Wall Balls x 20 reps
Min 2: Pull Ups x 15 reps

*L2 & L1

EMOM x 12 minutes
Min 1: Wall Balls x 10-15 reps
Min 2: Pull Ups x 10 reps

* Scale weight of Ball and to Banded Pull ups if needed.

WOD Saturday 11.16.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Banded Hamstring Floss x 1 minute/Side

Movement Prep:
2 sets of:
Banded Lateral Walk x 25ft R/L
Banded FWD & BWD Walk x 25ft
Banded Glute Bridge x 15 reps
Banded Deadbug x 5 reps/Leg

Warm Up:

AMRAP in 4 minutes
A – Skip
B -1 round
5 Push Ups
10 Alt T-Twists
5 Single Arm KB Swings/Arm

Technique & Review:

Deadlift
– Good Mornings
– RDL

10 minutes to complete 3 sets of:
3 Deadlifts
4 Burpees Over the Bar
10-20 Dbl-Unders
– Rest as neeeded b/t sets –

 

WOD

For time:
3 rounds
4 Deadlifts (275/195)
12 Burpees Over the Bar
– 100 Dbl-Unders –
3 rounds
4 Deadlifts
12 Burpees Over the Bar
– 100 Dbl-Unders –

*Comp
Deadlift (315/225)

*L2

3 rounds
4 Deadlifts (225/135)
12 Burpees Over the Bar
– 75 Dbl-Unders –
3 rounds
4 Deadlifts
12 Burpees Over the Bar
– 75 Dbl-Unders –

*L1

3 rounds
4 Deadlifts (135-185/95-135)
8 Burpees Over the Bar
– 50 Dbl-Unders or 200 Skips –
3 rounds
4 Deadlifts
8 Burpees Over the Bar
– 50 Dbl-Unders or 200 Skips –

SWOD Friday 11.15.2019

Accessory Work:

A. Every 2 minutes x 5 sets
Back Squat
*Set 1 x 5 reps @ 75% of 1RM Back Squat
*Set 2 x 3 reps @ 80%
*Set 3 x 2 reps @ 85%
*Sets 4-5 x 1 rep @ 90-95%

B. Every 2 minutes x 5 sets
Push Press (Not TnG reps )
*Set 1 x 5 reps @ 75% of 1RM Push Press
*Set 2 x 3 reps @ 80%
*Set 3 x 2 reps @ 85%
*Sets 4-5 x 1 rep @ 90-95%

C. Complete
100 Hollow Rocks
*Break as needed

WOD Friday 11.15.2019

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:

8-10 minutes
– Coach Led Running Drills

Technique & Review:

Ring Dip
– Jump to Support x 3-5 reps
– Lockout Support x 10 seconds
– Dip Support x 10 seconds
– Ring Lowers x 3 reps
– Ring Dip x 3-5 reps

In 7 minutes complete 2 sets of:
100m Jog
3-5 Ring Dips
7 Sit Ups
– Rest as needed b/t sets –

 

WOD

3 rounds for time of:
400m run
21 Ring Dips
42 Sit Ups

 

*Comp

3 rounds for time:
400m run
21 HSPU
21 GHD Sit Ups

*L2

3 rounds for time:
400m run
15 Ring Dips
30 Sit Ups

*L1

3 rounds for time:
400m run
12 Banded Ring Dips
20 Sit Ups

 

WOD Thursday 11.14.2019

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

Movement Prep:
Cat Camel x 10 reps
Quad T-Spine Opener x 5 reps/Side
Hip Opener/Closer x 5 reps
Russian Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” Single Skip
“B” 1 round
5 Scap Pull Ups
7 Beat Swings
5 DB Press/Arm
7 Goblet Squats

Technique & Review:

Power Clean
– Burgener Warm Up
– Thruster

Pull Up
– Chin Over the Bar
– CTB Pull Up
– Bar Muscle Up

In 10 minutes complete 3 sets of:
4 Thrusters
2 Bar Muscle Ups or 3 CTB Pull Ups or 3 Banded Pull Ups
3-5 TTB or Knee Tucks
4 Power Cleans
– Rest as needed b/t sets

 

WOD

AMRAP in 8 minutes
12 Thrusters (135/95)
9 Bar Muscle Ups

– Rest 2 minutes –

AMRAP in 8 minutes
12 TTB
9 Power Cleans (135/95)

 

*L2

AMRAP in 8 minutes
12 Thrusters (95-115/65-85)
9 CTB Pull Ups

– Rest 2 minutes –

AMRAP in 8 minutes
12 TTB
9 Power Cleans (95-115/65-85)

*L1

AMRAP in 8 minutes
12 Thrusters (75-95/55-65)
9 Banded Pull Ups

– Rest 2 minutes –

AMRAP in 8 minutes
12 Knee Tucks
9 Power Cleans (75-95/55-65)

 

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