SWOD Thursday 10.10.2019

Accessory Work:

A1. Every 90 seconds x 4 sets
Tall Squat Clean (No Dip) x 3 reps
*Build to 50-55% of your 1RM Clean

A2. Every 90 seconds x 4 sets
Hang (ATK) Squat Clean x 2 reps
*Build to 65-70% of your 1RM Clean

A3. Every 90 seconds x 4 sets
TEMPO Front Squat x 1 rep @ 5311
*Build to 80-85% of your 1RM Clean

B. EMOM x 16 minutes
Min 1: Rope Climb x 2-3 reps
Min 2: Bike x 45 seconds @ Moderate Pace

WOD Tuesday 10.08.2019

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

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Bird Dog x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Cat Camel x 10 reps

Warm Up:

AMRAP in 4 minutes
6 Jump Sqauts
8 KB Swings
10 Ring Rows

Technique & Review:

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

Every 2 minutes x 3 sets
5 Wall Balls
3 Power Cleans
*Build to workout load.

WOD

5 rounds for time:
30 Wall Balls
6 Power Cleans (185/135)

 

*Comp

5 rounds for time:
20 Wall Balls (30/20)
6 Power Cleans (225/155)

*L2

5 rounds for time:
20 Wall Balls (20/14)
6 Power Cleans (135/95)

*L1

5 rounds for time:
15 Wall Balls (Scale as needed)
6 Power Cleans (95/65)

 

SWOD Tuesday 10.08.2019

Accessory Work:

A1. Every 90 seconds x 4 sets
Drop Snatch (No Dip) x 1 rep
*Build to 50-55% of your 1RM Snatch

A2. Every 90 seconds x 4 sets
Snatch Balance x 1 rep
*Build to 65-70% of your 1RM Snatch

A3. Every 90 seconds x 4 sets
OH Squat x 1 rep
*Build to 80-85% of your 1RM Snatch

B. EMOM x 16 minutes
Min 1: HSPU x 30s Max reps
Min 2: Row x 45 seconds @ Moderate Pace

WOD Monday 10.07.2019

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Prone I.T.Y.W’s x 5 reps each
Banded Serratus Wall Slides x 10 reps
Banded Double External Rotations x 10 reps

Warm Up:

EMOM x 6 minutes
3 Push Ups
20 Mnt Climbers
3 Burpees

Technique & Lift:

Bench Press
– Set Up
– Lowering
– Elbow Positon
– Press Out

A. Every 90 seconds x 4 sets
Bench Press
*Set 1 x 10 reps (Empty Bar)
*Set 2 x 6 reps @ Light
*Set 3 x 4 reps @ Light – Moderate
*Set 4 x 2 reps @ Moderate-Starting Weight

B. Every 2 minutes x 6 sets
Bench Press x 1 rep
*Over the course of 6 sets build to a Tough single for the Day.

C. 4 sets of:
Single Arm DB or KB Row x 8 reps/Arm
– Rest 30 seconds –
Push Ups x 10-15 reps *Quality reps here*
– Rest 30 seconds –
Banded Pull Aparts x 15 reps
– Rest 60 seconds b/t sets –

WOD Saturday 10.05.2019

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Lying 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

Warm Up:

Tabata Style 8 Alt rounds (20s of Work 10s of Rest)
KB Deadlift
No Push Up Burpees
Plank Hold
KB Swing

Technique & Review:

Deadlift
– Good Morning x 10 reps
– RDL x 10 reps
– Deadlift x 10 reps

3 sets to Build to Workout Load
5 Deadlifts
3 Bar Facing Burpees
– Rest 60 seconds b/t sets –

WOD

For time:
21.18.15.12.9.6.3
Deadlift (185/135)
Bar Facing Burpees

*L2

For time:
21.15.12.9.6
Deadlift (135/95)
Bar Facing Burpees

*L1

For time:
21.15.9.3
Deadlift (95/65)
Bar Facing Burpees

 

WOD Friday 10.04.2019

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

Movement Prep:
T-Twist x 10 Alt reps
Samson Stretch x 10 Alt reps
Inchworm + Push Up x 5 reps
Standing Hip Opener/Closer x 5 reps

Warm Up:

“A” Row or Bike
“B” – 2 rounds
5 Scap Pull Ups
7 Beat Swings
9 Hollow Rocks

Technique & Review:

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

HSPU
– Piked HSPU
– Box HSPU
– Strict HSPU
– Kipping HSPU

2 sets to build to workout load
7 Cal Row
5 Pull Ups
7 Wall Balls
5 HSPU
3-5 Power Snatch
– Rest 60 seconds b/t sets –

 

WOD

AMRAP in 14 minutes
60 Cal Row
50 CTB Pull Ups
40 Wall Balls (20/14)
30 Strict HSPU
20 Power Snatch (135/95)

*L2

AMRAP in 14 minutes
50 Cal Row
40 Pull Ups
30 Wall Balls (20/14)
20 HSPU
10 Power Snatch (115/75)

*L1

AMRAP in 14 minutes
40 Cal Row
30 Banded Pull Ups
20 Wall Balls
10 Box HSPU
10 Power Snatch (Light up to 75/55)

 

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