WOD Monday 08.12.2019

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
Scap Push Up + T-Twist x 10 Alt reps
Ring Archer Row x 10 Alt reps
Banded Pull Aparts x 15 reps

Warm Up:

AMRAP in 4 minutes
“A” – Plank Hold
“B” 2 rounds of:
4 No Push Up Burpees
8 Alt Jumping Lunges
50ft Shuttle

Technique & Lift:

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

A. Every 90 seconds x 3 sets
Push Press
*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 6 sets
Push Press x 1 rep

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

C. 3 sets of:
Strict Pull Ups x 4-6 reps (CTB or Wtd if possible)
Into…
Single Arm OH Carry x 100ft/Side
Into…
3D Banded Pull Aparts x 10-15 reps
– Rest 60 seconds b/t sets –

WOD Saturday 08.10.2019

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
BirdDog x 5 reps/Side
Inch Worm + Push Up x 5 reps
Banded Pull Aparts x 20 reps

Warm Up:

AMRAP in 4 minutes
200m Jog
Into AMRAP of:
10 Plate GTOH
8 Plate Goblet Squats
6 Ring Rows

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

Every 2 minutes x 3 sets
5 Cal Row or Bike
3 Power Snatch

WOD

4 rounds for time:
20 Cal Row or 15 Cal Bike
10 Power Snatch
– Rest 1 minute b/t rounds –

*Comp – 165/115
*L3 – 135/95
*L2 – 4 rounds of:
15 Cal Row
10 Power Snatch (95-115/65-85)
*L1 – 4 rounds of:
15 Cal Row
10 Power Snatch (Light load up to 75/55)

SWOD Saturday 08.10.2019

Accessory Work:

A. 3 sets of:
KB Front Rack Squats x 10 reps (24-32kg/16-20kg)
– Rest 30 seconds –
Strict Deficit HSPU x 4-6 reps (Tough)
– Rest 30 seconds –
Clean Pulls x 1.1.1.1 @ 80% of 1RM Clean
– Rest 90 seconds –

B. 4 sets of:
Sandbag Deadlift x 10 reps (150/100)
Sandbag Ground to Shoulder x 5 reps
Sandbag Carry x 100m
– Rest 60 seconds b/t sets –

WOD Friday 08.09.2019

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

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Supine Scorpion x 10 Alt reps
Deadugs x 5 reps/Side
Banded Lateral Walk x 50ft (25ft R.25ft L)

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
10 Reverse Lunges
5 KB Deadlifts
5 KB Swings
25ft Bear Crawl

Technique & Review:

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Full ROM Deadlift x 10 reps

Pull Up
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5
– CTB Pull Up x 3-5
– Bar Muscle Up x 1-2

2-3 sets to Build to Workout Load
4 Wall Balls
3 Deadlifts
1-2 Muscle Up or Pull Up
– Rest 60 seconds b/t sets –

 

WOD

10 rounds for time:
9 Wall Balls
6 Deadlifts
3 Muscle Ups

*Comp
Wall Ball (20/14)
Deadlift (205/145)
Ring Muscle Ups
*L3
Wall Ball (20/14)
Deadlift (185/135)
Bar Muscle Ups
*L2
Wall Ball (20/14)
Deadlift (165/115)
CTB Pull Ups
*L1
8 rounds for time
Wall Ball (Scale as needed)
Deadlift (Up to 135/95)
Banded Pull Ups

W0D Thursday 08.08.2019

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

Movement Prep:
Cat Camel x 10 reps
Hip Opener/Closer x 5 reps/Side
Russian Squats x 10 reps
Shoulder Pass Throughs x 10 reps

Warm Up:

EMOM x 4 minutes
3 No Push Up Burpees
6 Jump Squats
100ft Shuttle (25ft x 4)

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 4 reps @ Light
*Set 2 x 3 reps @ Light – Moderate
*Set 3 x 2 reps @ Moderate – Heavy Moderate

B. Every 2:30 minutes x 5 sets
OH Squat x 3 reps

*Comp & L3– Build up to 80-85% of your 1RM OH Squat.
*L2 – Build up to 70-75% of your 1RM OH Squat.
*L1 – Pick a light load to focus on your Tech.

C. 3 sets of:
DB Floor Press x 10 reps
Into…
Banded Lat Pull Downs x 20 reps
Into…
L-Sit Over & Backs x 8-10 reps
– Rest 60 seconds b/t sets –

WOD Wednesday 08.07.2019

WOD

4 rounds each for time; In Pairs
8 CTB Pull Ups
10 Push Jerks (95/65)

– Rest 2 minutes —

3 rounds each for time; In Pairs
8 Ring Dips
10 Hang Power Snatch (95/65)

– Rest 2 minutes –

2 rounds each for time; In Pairs
8 Burpess Over the Bar
10 Thrusters (95/65)

*Only one athlete may be working at a time.
*Athlete “A” will complete a full round then “B” will complete a full round.

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

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