WOD Friday 04.12.2019

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

Movement Prep:
Cat Camel x 10 reps
Paleo T-Spine Opener x 10 reps/Side
Russian Squats x 10 reps
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
(R) KB Front Rack Squat x 3 reps
KB Push Press x 3 reps
(L) KB Front Rack Squat x 3 reps
KB Push Press x 3 reps
200m Jog

WOD

A. Every 2 minutes x 3 sets
Front Squat
*Set 1 x 10 reps @ Light
*Set 2 x 5 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

B. Every 3 minutes x 5 sets
Front Squat x 5 reps

*Rx – Perform sets 1-5 @ 75% of 1RM
*Pack – Perform sets 1-5 @ 65% of 1RM
*Pup – Pick a weight you can perform perfect reps in all 5 sets.

C. 3 sets of:
Side Plank x 30-45 seconds
Prone Plank x 45-60 seconds
Side Plank x 30-45 seconds
– Rest 60 seconds –

WOD Thursday 04.11.2019

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Duck Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Samson Stretch x 25ft

Warm Up:

EMOM x 4 minutes
3 Push Ups
6 Alt Jumping Lunges
Single Skip

Technique & Review:

Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Strict Pull Up x 1-3 reps

Pistols
– Reverse Lunge x 3-5 reps/Leg
– Pistol Step Downs x 3-5 reps/Leg
– Box Pistols x 3-5 reps/Leg
– Banded Pistols x 3-5 reps/Leg
– Pistols x 3-5 reps/Leg

Ring Dips
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip Lowers x 3-5 reps
– Ring Dip x 3-5 reps

WOD

For time:
20 Strict Pull Ups
40 Alt Pistols
30 Strict Ring Dips
40 Alt Pistols
20 Strict Pul Ups

*Pack
15 Strict Pull Ups
30 Alt Pistols
20 Strict Ring Dips
30 Alt Pistols
15 Strict Pull Ups
*Pup
15 Banded Strict Pull Ups
30 Alt Box Pistols
20 Strict Banded Ring/P-Bar Dips
30 Alt Box Pistols
15 Banded Strict Pull Ups

SWOD Thursday 04.11.2019

STRENGTH

A. 3 sets of:
Banded Lateral Walk x 25ft (R)
Banded Squats x 10 reps
Banded Lateral Walk x 25ft (L)
Banded Deadbug x 10 Alt reps

B. Every 2 minutes x 6 sets
Box Front Squat
*Sets 1-6 x 1 rep @ 85-90% of 1RM Clean

C. 4 sets of
500m Row
10 Burpee Box Overs (40/36″)
25 Wall Balls (30/20)
– Rest 2 minutes b/t sets –

D. 3 sets of:
Wtd Hip Extensions x 12-15 reps
Rest 30 seconds
KB Front Rack Hold x 60 seconds (24-32kg/16-20kg)
Rest 60 seconds

WOD Wednesday 04.10.2019

– No Midday 3.0

WOD

For Time; In Pairs
21 Deadlifts (185/135)
21 Burpees Over the Bar
15 Deadlifts (235/165)
15 Bar Facing Burpees
9 Deadlifts (285/195)
9 Burpee Box Jumps (24/20″)

*Partner “A” will perform 21 Deadlifts while Partner “B” is in a HS Hold, then switch.
*Partner “A” will perform 21 Burpees Over the Bar while Partner “B” in a Static Hang on the Bar, then Switch.
*After each section is complete both partners can add the weight to the bar and perform the next portion of the workout.

*Scaled weights
21 Deadlifts (135/95)
15 Deadlifts (185/135)
9 Deadlifts (235/165)

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

SWOD Tuesday 04.08.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: Dbl-KB OH Hold x 30 seconds
Min 2: KB Zotts Press x 6-8 Alt reps

B. Every 2 minutes x 6 sets
Hang Clean + Front Squat + Clean + Clean
*Sets 1-3 @ 65% of Last weeks “Heavy” Clean
*Sets 4-6 @ 75%

C. Every 90 seconds x 4 sets
DB Power Snatch
*Set 1 x 14 Alt reps (70-80/50-55)
*Set 2 x 16 Alt reps (60-70/45-50)
*Set 3 x 18 Alt reps (50-60/35-45)
*Set 4 x 20 Alt reps (40-50/30-35)

D. In 2 minutes x 4 sets
15/10 Bike Cals
30 Squats
MAX Burpee Pull Ups
– Rest 2 minutes –

E. 3 sets of:
30 seconds x ME Banded Pull Aparts
Rest 30 seconds
30 seconds x ME Banded Front Raises
Rest 30 seconds
30 seconds x ME Hollow Lat Pull Downs
Rest 60 seconds

WOD Tuesday 04.09.2019

Mobility:
Overhead Banded Stretch x 1minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Hip Opener/Closers x 5 reps/Side
Russian Squats x 10 reps
Bird Dog x 5 reps/Side

Warm Up:

AMRAP in 3 minutes
20 Mnt Climbers
5 Push Ups
10 Jump Squats
5 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

Warm Up Sets

Every 2 minutes x 3 sets
Power Snatch

*Set 1 x 4 reps (Light – Moderate)
*Set 2 x 3 reps (Moderate)
*Set 3 x 2 reps (Heavy Moderate)

WOD

Every 90 seconds x 8 sets
Power Snatch

*Sets 1-4 x 1 rep
*Set 5-6 x 3 TnG reps
*Set 7-8 x 5 TnG reps

* In sets 1-4 Build up to Heavy Single or 1RM for the Day.
* In sets 5-6 drop down to 65-75% of today’s 1RM and perform 3 TnG reps.
* In set 7-8 drop down to 50-60% of today’s 1RM for 5 TnG reps.

– Choose a weight based off your 1RM and work across in sets 1-4 (80-85%)
and then drop down to 65-75% for sets 5-6 and 50-60% for sets 7-8.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

SWOD Monday 04.08.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 3-Pos Snatch + Snatch Balance
Min 2: KB Wind Mill x 3 reps/Side (Light)
*After each position Snatch perform 1 Snatch Balance
*Set 1 @ Bar
*Sets 2-3 @ 95/65

B. Every 90 seconds x 9 sets
POS Snatch
*Sets 1-3 x 2 reps (High Hang Snatch) @ 60% of Last Weeks Heavy Single
*Sets 4-6 x 2 reps (Hang Snatch) @ 70%
*Sets 7-9 x 2 reps (Floor) @ 80%

C. Every 3 minutes x 6 sets
Box Squat @ 32X1 TEMPO
*Set 1 x 5 reps @ 60%
*Set 2 x 3 reps @ 70%
*Set 3 x 1 rep @ 80%
*Sets 4-6 x 7 reps @ 75%
*Hold true to the TEMPO, 3 seconds down, 2 second pause on the box.
*Box height should be just at or below 90.

D. 3 sets of:
False Grip Ring Pull Ups x 3-5 reps
Rest 30 seconds
Ring Push Ups x 8-10 reps
Rest 30 seconds
Barbell RDL x 20 reps @ 50% of 1RM Back Squat
Rest 90 seconds

WOD Monday 04.08.2019

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side
Partner Hamstring Stretch x 30s/Side

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

AMRAP in 5 minutes
“A” Single Skip
“B” 1 round of:
50ft Walking Lunge
10 Beat Swings
5 V-Ups

Technique & Review:

TTB
– Scap Push Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps

WOD

AMRAP 15 minutes of:
100 Dbl-Unders
600m Run
25 TTB

*Pack
AMRAP in 15 minutes of:
75 Dbl-Unders
600m Run
15 TTB
*Pup
AMRAP in 15 minutes of:
50 Dbl-Unders or 60s of Attempts
400m Run
20 Knee Tucks

Successary Work: 3 sets of:
KB Front Rack Reverse Lunge x 10 reps/Leg
Into…
Keeling KB Press x 5 reps/Arm
Rest 60 seconds

SWOD Saturday 054.06.2019

STRENGTH

A. Every 2 minutes x 6 sets
Power Clean + Push Jerk
*Sets 1-4 @ Heavy Set for the Day.
*Sets 5-6 @ 75% of Heavy Set.

B. 5 sets for total reps of:
“The Chief”
AMRAP in 3 minutes of:
3 Power Cleans (135/95)
6 Push Ups
9 Squats
– Rest 1 minute b/t rounds –

C. 3 sets of:
Banded Tricep Push Downs x Max reps
Rest 30 seconds
Banded Pull Aparts x Max reps
Rest 30 seconds
Sandbag Hold x 60-90 seconds (150/100)
Rest 90 seconds

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