WOD Thursday 06.20.2019

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

Movement Prep:
Cat Camel x 10 reps
90/90 Hip Openers x 10 Alt reps
Kneeling to Squat x 10 Alt reps
Duck Walk x 25ft

Warm Up:

EMOM x 4 minutes
5 Med Ball Clean to Wall Ball
10 KB Swings

Technique & Review:

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

A. Every 90 seconds x 5 sets
2 Pos Clean
*Floor + Hang Clean (ATK)

*Comp – Build to a Max for the Day
*L3 – Build up to 70-75% of your 1RM Clean
*L2 – Build up to 60-65% of your 1RM Clean
*L1 – Pick a light load to focus on your Tech

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

3 sets to Build to Workout Load
2 Power Cleans
1 Front Squat
2 Push Jerks
– Rest 60 seconds b/t sets –

WOD

10 rounds for time:
3 Power Cleans
3 Front Squats
3 Push Jerks
*Time Cap 12 minutes

*Comp – 185/135
*L3 – 165/115
*L2 – 115-135/75-95
*L1 – 7 rounds @ 95/65

Expecting Mums Strength and Conditioning Class

When: Tuesdays at 7 pm for the month of July (5 weeks)

Where: Taranis Athletics
What: This is a specialty class for expecting mums to connect with and build a community of like minded mums while learning strategizes for exercise as we near birth and beyond.
  • Learn breathing strategizes to preserve the pelvic floor during exercise and daily tasks
  • Learn modifications to common exercises during the pregnant chapter
  • Begin to relax the pelvic floor in preparation for birth
  • Create a plan for returning to exercise postpartum
  • Meet and connect with other moms in the same phase of life

Cost: $75 plus tax for the 5 classes

Register and more information: Please email Robyn directly at ppa.cftaranis@gmail.com

Here’s some more information on our Pre and Postpartum Athleticism Program.

WOD Tuesday 06.18.2019

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

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Supine Scorpions x 10 Alt reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” Rows or Bikes
“B” 2 rounds of:
3 Ring Rows
4 KB Swings
5 Goblet Squats
6 Hollow Rocks

Technique & Review:

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

OH Squat
– Burgener Warm Up
– Power Snatch x 5
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps

2 sets to Build to Workout Load
Pull Ups x 3-5 reps
Cal Row x 5-7 Cals
OH Squats x 3-5 reps
– Rest 60 seconds b/t sets –

WOD

3 rounds for time:
25 Pull Ups
50 Cal Row
25 OH Squats

*Comp & L3 – 95/65
*L23 rounds for time:
20 Pull Ups
40 Cal Row
20 OH Squats (75/55)
*L13 rounds for time:
15 Banded Pull Ups
35 Cal Row
15 OH Squats or 20 Front Squats (Scale as needed)

WOD Monday 06.17.2019

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

Movement Prep:
Cat Camel x 10 reps
BirdDog x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Wall Facing Squats x 10 reps

Warm Up:

AMRAP in 3 minutes
50 Single Skips
10 Plate GTOH
5 Burpees

Technique & Review:

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

A. Every 90 seconds x 5 sets
2 Pos Snatch
*Floor + Hang Snatch (ATK)

*Comp – Build to a Max for the Day
*L3– Build up to 70-75% of your 1RM Snatch
*L2 – Build up to 60-65% of your 1RM Snatch
*L1 – Pick a light load to focus on your Tech

B. 2 sets to Build to Workout Load
4 Hang Squat Snatch
20 Dbl-Unders
– Rest 60 seconds –

WOD

AMRAP in 6 minutes
8 Hang Squat Snatches
Dbl-Unders

*Comp & L3 – 115/85 & 50 Dbl-Unders
*L2 – 95/65 & 50 Dbl-Unders
*L1 – 75/55 & 30s of Dbl-Unders Attempts

WOD Saturday 06.15.2019

Mobility:
Banded Front Rack x 1minute/Side
Figure 4 Wall Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Inchworm + Push Up x 5 reps
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 3 minutes
50 Skips
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

Rope Climb
– Stand to Lower x 1-2 reps
– Knees to Elbows x 2-3 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps

3 sets to Build to Workout Load & Height
3 Power Cleans
Foot Lock & Extend
3 Box Jumps
– Rest 60 seconds b/t sets –

WOD

AMRAP in 15 minutes
12 Power Cleans
Rope Climbs
12 Box Jumps

*Comp – 165/115 – 2 Legless Rope Climbs & 30/24″
*L3 – 135/95 1 Legless + 1 Rope Climb & 24/20″
*L2 – 115/85. 2 Rope Climbs & 24/20″
*L1 – 95/65. 1 Rope Climb & Scale as needed

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