WOD Thursday 05.02.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute
Shoulder Pass Throughs x 10 reps

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Crab Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Bear Crawl x 25ft

Warm Up:

EMOM x 5 minutes
4 Push Ups
20 Mnt Climbers
Plank Hold to 45 seconds

Technique & Review:

Push Jerk
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps

Every 2 minutes x 3 sets
Push Jerk
*Set 1 x 7 reps @ Light
*Set 2 x 5 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

WOD

Every 3 minutes x 7 sets
Push Jerk x 5 reps

* Sets 1-5 Build to a Heavy Set of 5 reps for the Day.
* Sets 6-7 drop down to 50% of your Heaviest set of 5 and perform
2 sets of 10 Push Press

– Choose a weight based off your 1RM (65-75%) and work across in sets 1-5
for 5 reps and then drop down to 50% for 2 sets of 10 Push Press.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

Successory Work: (2-3 sets of)
Strict Pull Ups x 8-10 reps (CTB if able)
Into…
Push Up x 10-15 reps (Ring Push Ups if able)
Into…
Plank Plate Slides x 20 Alt reps
– Rest 60 to 90 seconds b/t sets –

WOD Wednesday 05.01.2019

– No Midday 3.0

WOD

For time; In Pairs
200/175 Cal Row
*Every 2 minutes perform 4 Burpees Over the Erg & 6 KB Swings (24/16kg)

*Athletes will start with the 4 Burpees & 6 KB Swings
*Athlete “A” will do 4 Burpees Over the Erg while Athlete “B” does 6 KB Swings then switch before they can start rowing. They will perform this every 2 minutes.
*Athletes may switch on the rower as they see fit.

*Scaled
175/150 Cal row
*Every 2 minutes perform 4 Burpees Over the Erg & 6 KB Swings

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

SWOD Tuesday 04.30.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 15s Dbl KB Overhead Hold + 15s Dbl KB Squat Hold
Min 2: Dbl KB Overhead Squat x 3-5 reps

B1. EMOM x 5 minutes
High Hang Satch x 3 reps @ 60-65% of 1RM Snatch

B2. EMOM x 5 minutes
Hang Snatch (ATK) x 2 reps @ 70-75%

B3. EMOM x 5 minutes
Snatch x 1 rep @ 80-85%

C. 5 rounds for time:
10 TTB
5 Bar Muscle Up
10 BBJO (24/20”)

D. 3 sets of:
Snatch Deadlifts x 5 reps @ 5151 @ 70% of 1RM Snatch
Rest 30 seconds
P-Bar Dips x 8-10 reps
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

WOD Tuesday 04.30.2019

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

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps
Deadbug x 5 reps/Side

Warm Up:

AMRAP in 3 minutes
20 Mnt Climbers
3 Broad Jumps
5 Drop Squats
7 V-Ups

Technique & Review:

Power Clean
– Burgener Warm Up
– High Hang Power Clean x 3 reps
– Hang Power Clean x 3 reps
– Power Clean x 3 reps

3 sets to Build to Workout Weight
100m Jog
3 Power Cleans
– Rest 60 seconds b/t sets –

WOD

4 rounds for time
400m run
10 Power Cleans (185/135)

*Pack
4 rounds for time:
400m run
10 Power Cleans (135-155/95-105)
*Pup
3 rounds for time:
400m run
10 Power Cleans (95-115/65-85)

SWOD Monday 04.29.2019

STRENGTH

A. Every 2 minutes x 6 sets
Box Front Squat
*Sets 1-6 x 1 rep @ 85-90% of 1RM Clean

B. EMOM x 10 minutes
Min 1: HS Walk x 10-50ft
Min 2: DB Front Rack Walking Lunge x 50ft (50/35)

C. AMRAP in 12 minutes
40 Dbl-Unders
2 Dbl-KB Deadlifts (24/16kg)
2 Dbl-KB Front Squats
2 Dbl-KB Hang Clean & Jerk
40 Dbl-Unders
4 Dbl-KB Deadlifts (24/16kg)
4 Dbl-KB Front Squats
4 Dbl-KB Hang Clean & Jerk
40 Dbl-Unders
**Etc… continue to add 2 reps every round followed by 40 Dbl-Unders

D. 3 sets of:
DB Front + Lateral Raises + Shoulder Press x 20 reps
Rest 1 minute b/t sets

WOD Monday 04.29.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Hamstring Floss x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Inch Worm + Push Up x 5 reps
Cat Camel x 10 reps
Samson + T-Spine Opener x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
“A” 200m Jog
“B” AMRAP of:
3 Push Ups
5 V- Ups
7 Hollow Rocks

Technique & Review:

Push Press
– Shoulder Press x 5 reps
– Pause Push Press x 5 reps
– Push Press x 5 TnG reps

TTB
– Scap Push Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps

3 sets to Build to Workout Weight
Push Press x 5-7 reps
TTB x 3-5 reps
– Rest 90 seconds b/t sets –

WOD

For Time:
27.21.15.9
Push Press (115/85)
TTB

*Pack
21.15.12.9
Push Press (95/65)
TTB
*Pack
21.15.9.6
Push Press (75/55)
Knees to Chest

SWOD Saturday 04.27.2019

STRENGTH

A. 2 sets of:
Banded Lateral Walk x 25ft (R)
Banded Glute Bridge x 10 reps
Banded Lateral Walk x 25ft (L)
Banded Deadbug x 10 Alt reps

B. Every 2 minutes x 6 sets
Sumo Deadlift x 1.1.1
*Sets 1-6 @ 70% of 1RM Deadlift

C. For total time:
15.12.9
Power Snatch (115/85)
Box Jump Overs (30″/24″)
… Directly into…
15.12.9
OH Squats (115/85)
Bar Facing Burpees

D. 2 sets of:
50 Banded Good Mornings
50 Banded Tricep Push Downs
Rest 60 seconds

WOD Saturday 04.27.2019

Mobility:
Coach Led Hip Mobility

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps
Low Bear Crawl x 25ft

Warm Up:

Rolling
– Best of 5
– 5 Wall Balls + 1 Cartwheel if you are +/- Rx distance

WOD

A. Every 2 minutes x 3 sets
Back Squat
*Set 1 x 10 reps @ Light
*Set 2 x 5 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

B. Every 3 minutes x 7 sets
Back Squat x 5 reps

* Sets 1-5 Build to a Heavy Set of 5 reps for the Day.
* Sets 6-7 drop down to 50% of your Heaviest set of 5 and perform 2 sets of 10 reps

*Choose a weight based off your 1RM (65-75%) and work across in sets 1-5
for 5 reps and then drop down to 50% for 2 sets of 10 reps.
*Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

C. 1 set of:
25 Med Ball Sit Ups
(R) Single Arm Farmer Carry x 100m
(L) SIngle Arm Farmer Carry x 100m
25 Med Ball Sit Ups

SWOD Friday 04.26.2019

STRENGTH

A. Every 2 minutes x 10 sets
Box Squat
*Sets 1-10 x 2 reps @ 75-80% of 1RM

B. 4 sets of:
40/30 Cal Bike
20 GHD Sit Ups (Only to 90 if you don’t do GHD Sit Ups regularly)
10 Burpee CTB Pull Ups
Rest 2 minutes b/t sets

C. 4 sets of:
Sandbag Carry x 200ft (150/100)
Rest 30 seconds
Farmer Carry x 200ft (32/24kg)
Rest 30 seconds
Strict TTB x 10-12 reps
Rest 90 seconds

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