WOD Monday 08.26.2019

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

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 3 minutes
50 Single Skips
10 Plate GTOH
5 Jump Squats

Technique & Lift:

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

2-3 sets
Power Snatch x 3 TnG reps
Rest 60 seconds b/ts

*Build to your first starting weight.

EMOM x 15 minutes
Power Snatch

*Sets 1-5 x 3 TnG reps
*Sets 6-10 x 2 TnG reps
*Sets 11-15 x 1 rep

*Comp & L3 – 60% – 70% – 80% of 1RM Power Snatch
*L2 – 50% – 60% – 70% of 1RM Power Snatch
*L1 – Light – Mod – Mod+ 5-10lbs

Cash Out
EMOM x 6 minutes
Min 1: Wtd Plank Hold
Min 2: Rest

WOD Saturday 08.24.2019

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

Movement Prep:
Knee Tuck + Smason Stretch x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Toe Walk x 25ft
Cossack Squat x 10 Alt reps
Heel Walk x 25ft

Warm Up:

EMOM x 4 minutes
5 No Push Up Burpees
Single Skip to 45 seconds

Technique & Review:

EMOM x 4 minutes
10-20 Dbl-Unders or 20-30 Single Skips
4 BBJO
*2 rounds at smaller box.
*2 rounds at workout height.

WOD

For time:
100 Dbl-Unders
21 Burpee Box Jump Over (24/20″)
100 Dbl-Unders
15 Burpee Box Jump Over
100 Dbl-Unders
9 Burpee Box Jump Over

*L2
75 Dbl-Unders
21 Burpee Box Jump Over (24/20″)
75 Dbl-Unders
15 Burpee Box Jump Over
75 Dbl-Unders
9 Burpee Box Jump Over
*L1
50 Dbl-Unders
15 Burpee Box Jump Over (Scale as needed)
50 Dbl-Unders
12 Burpee Box Jump Over
50 Dbl-Unders
9 Burpee Box Jump Over

Cash Out:
50 Banded Pull Aparts
50 Sit Ups
50 Banded Lat Pull Downs

WOD Friday 08.23.2019

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

Movement Prep:
Lying Shoulder Opener x 5 reps/Side
Supine Scorpions x 10 Alt reps
Kneeling to Squat x 10 Alt reps
Banded Pull Aparts x 20 reps

Warm Up:

AMRAP in 4 minutes
30 Mnt Climbers
10 Hollow Rocks
10 Alt Jumping Lunges
25ft V-Step

Technique & Review:

Pull Up
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

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

Hang Power Clean
– Burgener Warm Up
– High Hang Power Clean x 5 reps
– Hang Power Clean x 5 reps

3 sets to Build to workout load
10 Squats
1-2 Muscle Ups or 3 CTB Pull Ups + 3 RIng Dips
5 Hang Power Cleans
– Rest 60 seconds b/t sets –

WOD

“Nasty Girls”
3 rounds for time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans

*Comp & L3 – 135/95
*L2
3 rounds for time:
50 Squats
2-4 Muscle Ups or 7 CTB Pull Ups + 7 Ring Dips
10 Hang Power Cleans (95/65)
*L1
3 rounds for time:
35 Squats
7 Banded Pull Ups + 7 Banded Ring Dips
10 Hang Power Cleans (Light up to 75/55)

WOD Thursday 08.22.2019

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

Movement Prep:
Paleo Squat T-Spine Opner x 10 reps
Hip Opener/Closer x 5 reps/Side
Russian Squats x 10 reps
Shoulder Pass Throughs x 10 reps

Warm Up:

AMRAP in 3 minutes
20 Plate Hops
5 Push Ups
10 Plate GTOH
5 Jump Squats

Technique & Lift:

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

A. Every 90 seconds x 3 sets
OH Squat
*Set 1 x 3 reps @ Light – Moderate
*Set 2 x 2 reps @ Moderate – Heavy Moderate
*Set 3 x 1 rep @ Heavy Moderate – Opening Weight.

B. Every 2:30 minutes x 5 sets
OH Squat x 1 rep

*Comp & L3– Build up to 1RM for the Day.
*L2 – Build up to 80-85+% of your 1RM Deadlift.
*L1 – Pick a Moderate load to focus on your Tech.

C. 3 sets of:
ISO DB Floor Press x 5 reps/Arm
Into…
Overhead Banded Tricep Extensions x 15-20 reps
Into…
Wall Sit x 30 seconds
– Rest 60 seconds b/t sets –

WOD Wednesday 08.21.2019

WOD

AMRAP in 20 minutes; In Pairs
300 Dbl-Under Buy In
Into..
20 Wall Balls (20/14)
15 KB Swings (24/16kg)
10 Cal Row or Bike

*Athletes can split up the Dbl-Unders how they see fit.
*Athletes will Alt exercises during this workout.

Example
“A” Wall Balls
“B” KB Swings
“A” Cal Row or Bike
“B” Wall Balls
“A” KB Swings
Etc… for the remaining time.

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

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