WOD Wednesday 09.18.2019

WOD

10 Alt rounds for time; In Pairs
5 Push Jerks (165/115)
10 BBJO (24/20″)

*Only one athlete may be working at a time.
*Athletes with alternate rounds back and forth, tagging at the barbell to switch working athletes.

*L2

10 Alt rounds
5 Push Jerks (115-135/85-95)
10 BBJO (24/20″

*L1

8 Alt rounds
5 Push Jerks (95/65)
10 BBJO (Scale As needed)

 

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

WOD Tuesday 09.17.2019

Mobility:
Runners Lunge x 1 minute/Side
Banded Lat Stretch x 1 minute

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Supine Scorpions x 10 Alt teps
Cossack Squat x 10 Alt reps
Banded Pull Aparts x 20 reps

Warm Up:

AMRAP in 4 minutes of:
“A” Row or Bike
“B” 1 round of:
10 Beat Swings
50 Single Skips
10 Hollow Rocks

Technique & Review:

TTB
– Knee Tuck
– TTB

Hang DB Clean & Jerk
– DB Shoulder Press x 4 reps/Arm
– DB Press Press x 4 reps/Arm
– DB Push Jerk x 4 reps/Arm
– Hang DB Clean & Jerk x 6 Alt reps

1-2 rounds of:
TTB or Knee Tuck x 3-5 reps
Dbl-Unders x 10-20 reps
Hang DB Clean & Jerk x 6 Alt reps
Row x 5 Cals
– Rest 60 seconds –

 

WOD

EMOM x 20 minutes
Min 1: Max TTB x 45 seconds
Min 2: Max Dbl-Unders x 45 seconds
Min 3: Max Alt Hang DB Clean & Jerk x 45 seconds
Min 4: Max Cal Row or Bike x 45 seconds
*Score is total reps after the 20 minutes.

 

*Comp & L3

Min 1: Max TTB x 45 seconds
Min 2: Max Dbl-Unders x 45 seconds
Min 3: Max Alt Hang DB Clean & Jerk x 45 seconds (50/35)
Min 4: Max Cal Row or Bike x 45 seconds

*L2

Min 1: Max TTB x 45 seconds
Min 2: Max Dbl-Unders x 45 seconds
Min 3: Max Alt Hang DB Clean & Jerk x 45 seconds (45/30)
Min 4: Max Cal Row or Bike x 45 seconds

*L1

Min 1: Max Knee Tuck x 45 seconds
Min 2: Max Dbl-Unders Attempts x 45 seconds
Min 3: Max Alt Hang DB Clean & Jerk x 45 seconds (35/25
Min 4: Max Cal Row or Bike x 45 seconds

WOD Monday 09.16.2019

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

EMOM x 4 minutes
6 Alt Jumping Lunges
8 KB Swings
4 Lateral Skater Jumps

Technique & Lift:

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

A. 2-3 sets
Power Clean x 2 TnG
Rest 60 seconds b/ts

*Build to your first starting weight.

B. EMOM x 12 minutes
Power Clean

*Sets 1-6 x 2 TnG reps
*Sets 7-12 x 1 rep

*Comp & L3 @ 75% x 2 TnG reps | @ 85% x 1 rep
*L2 @ 65% x 2 TnG reps | @ 70% x 1 rep
*L1 @ Mod x 2 TnG reps | @ Mod+ 5-10lbs x 1 rep

C. 3 sets of:
Goblet Step Up x 6-8 reps/Leg
Single Arm OH Carry x 100ft/Side
Banded Tricep Push Downs x 20-30 reps
– Rest 60 seconds b/t sets –

WOD Saturday 09.14.2019

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

Movement Prep:
Hip Opener/Closers x 5 reps/Side
Kneeling to Squat x 10 Alt reps
Samson + T-Spine Opener x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
“A” Box Step Up
“B” x 1 round
10 Walking Lunges
8 Hollow Rocks
6 Push Ups

Technique & Review:

2 sets to Build to Workout Height
10 Squats
8 Sit Ups
4 Box Jumps w/ Step Down
10 Squats
– Rest 60 seconds –

WOD

For time:
Squats
Into…
50.40.30.20.10
Sit Ups
25.20.15.10.5
Box Jumps (24/20”)
Into…
Squats

 

 

*Comp

50 Alt Pistols
Into…
50.40.30.20.10
Sit Ups
25.20.15.10.5
Box Jumps (24/20”)
Into…
50 Alt Pistols

*L3

100 Squats
Into…
50.40.30.20.10
Sit Ups
25.20.15.10.5
Box Jumps (24/20”)
Into…
100 Squats

*L2

75 Squats
Into…
40.30.20.10
Sit Ups
20.15.10.5
Box Jumps (24/20”)
Into…
75 Squats

*L1

50 Squats
Into…
3 rounds
25 Sit Ups
15 Box Jumps (scale as needed)
Into…
50 Squats

 

WOD Friday 09.13.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Lying Pec Stretch 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 9 Alt rounds
20s of Work 10s of Rest
KB Deadlift
No Push Up Burpees
KB Swing

Technique & Review:

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

Every 90 seconds x 3 sets
4 Bar Facing Burpees
5 Deadlifts

* Build to your workout load.

 

WOD

AMRAP in 12 minutes
10 Bar Facing Burpees
15 Deadlifts (185/135)

*L2 – AMRAP in 12 minutes
10 Bar Facing Burpees
15 Deadlifts (155/105)
*L1 – AMRAP in 12 minutes
8 Bar Facing Burpees
12 Deadlifts (Moderate up to 135/95)

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