Programming

October 24, 2018  by

WOD Thursday October 25th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft Bear Crawl
10 Hollow Rocks + 15s Hollow Hold
10 Scap Push Ups
25ft Crab Walk

Warm Up:
Tabata Style x 20s On/10s Off
Burpees x 2 rounds
Ring Row x 2 rounds
Hollow Rocks x 2 rounds
Piked Shoulder Taps x 2 rounds

Technique:

Review

– HS Hold
– HS Walking
– HSPU

1 round of:
Piked HS Hold x 15-20 sconds
Boxed HS Walk x 5-10 Steps/Side
Piked/Box HSPU x 3-5 reps

1 round of:
HS Hold x 15-20 sconds
HS Walk x 5-10ft
HSPU x 5-7 reps

WOD

For time:
3 minute HS Hold (Accumulate)
100 Squats
150ft HS Walk (25ft x 6)
100 Squats
30 HSPU

*Pack
2 minute HS Hold (Accumulate)
100 Squats
75ft HS Walk (25ft x 3)
100 Squats
20 HSPU
*Pup
2 minute HS Hold (Accumulate)
50 Squats
100ft Bear Crawl (25ft x 4)
50 Squats
20 Box HSPU

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October 23, 2018  by

WOD Wednesday October 24th

– No Midday 3.0

WOD

Rest Day

Or

4 rounds for time; In Pairs
500m row or 1km Bike
12 Deadlifts (185/135)
21 Box Jumps (24/20″)

*Athletes will Alt exercises each round.
*Athletes will tag their partner before starting the next exercise.
* Example
Round 1
“A” Rows 500m
“B” 12 Deadlifts
“A” 21 Box Jumps
Round 2
“B” Rows 500m
“A” 12 Deadlifts
“B” 21 Box Jumps
Etc..

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

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October 22, 2018  by

WOD Tuesday October 23rd

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep: (AMRAP in 4 minutes)
Wall Facing Squats x 10 reps
Banded Pull Aparts x 20 reps
Cossask Squat x 10 Alt reps

Warm Up: (AMRAP in 6 minutes)
Partner “A” – Row or Bike
Partner “B” – 2 rounds of:
10 Walking Lunges
8 Wide Grip Scap Pull Ups
6 Goblet Squats
*Switch back and forth for 6 minutes

Technique:

Review

– OH Squat
1 round of:
10 reps with Empty Bar

1 round of:
5 Pause reps with Empty Bar – Light load

Warm up sets

*Set 1 x 7 reps @ Light
*Set 2 x 5 reps @ Light-Moderate
*Set 3 x 3 reps @ Moderate-Heavy Moderate

WOD

Every 2:30 minutes x 6 sets
Overhead Squat

*Set 1 x 5 reps
*Set 2 x 5 reps
*Set 3 x 3 reps
*Set 4 x 3 reps
*Set 5 x 1 rep
*Set 6 x 1 rep

*Build in weight over the course of 6 sets.

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October 21, 2018  by

WOD Monday October 22nd

– No Midday 3.0

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

Movement Prep: (AMRAP in 4 minutes)
Shoulder Pass Throughs x 10 reps
Cat Camel x 10 reps
Supine Scorpions x 10 reps/Side
BirdDog x 10 reps/Side

Warm Up: (AMRAP in 4 minutes)
50 Skips
10 Plate GTOH
5 Push Ups
10 Reverse Lunges

Technique:

Review

– Dbl-Unders
– KB Swing

2 rounds
10-15 Dbl-Unders
5-7 KB Swings
3 Burpees
– Rest 60 seconds –
*Build to KB workout weight.

WOD

6 rounds for time:
60 Dbl-Unders
30 KB Swings (1.5/1pd)
15 Burpees

*Pack
5 rounds for time:
50 Dbl-Unders
20 KB Swings (1.5/1pd)
10 Burpees
*Pack
4 rounds for time:
30 Dbl-Unders or 30s of Attempts
15 KB Swings (1.5/1pd)
10 Burpees

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October 19, 2018  by

WOD Saturday October 20th

– Midday 3.0 from 9:30am-11:30am

Mobility:
Pigeon Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson
25ft Bear Crawl

Warm Up:
100m Jog
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Ladder x 50ft
50ft Toe Walk
50ft Heel Walk

Technique:

Review

– Farmer Carry

2 rounds of:
100m Jog
50ft (R) Farmer Carry
50ft (L) Farmer Carry
*Building WOD weight.

WOD

4 rounds for time:
400m run
100m (R) Farmer Carry (1.5/1pd)
100m (L) Farmer Carry

*Pack
4 rounds for time:
400m run
100m (R) Farmer Carry (45/30)
100m (L) Farmer Carry
*Pup
3 rounds for time:
400m run
100m (R) Farmer Carry (35/25)
100m (L) Farmer Carry

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October 19, 2018  by

SWOD Saturday October 20th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

*Next Week will be a De-Load block. New Strength block October 29th.

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: 20s Easy Bike + 25s Moderate Bike
Min 2: 30s Easy Bike + 15s Fast Bike

B. 2 sets of:
5 minute x Assault Bike @ Modertae RPM
Rest 4 minutes
*Aim for consistent rounds of Cals for the 2 sets

C. 3 sets of:
Goblet Squats x 25 reps (Heavy)
Rest 30 seconds
Ring Push Ups x 10-12 reps (Feet on a Box)
Rest 60 seconds

D. Complete
100 Wtd Hollow Rocks
*Every 25 reps Hold a 15s Hollow Hold.

Level 3:

A. Every 2 minutes x 6 sets
Seated Shoulder Press x 1 rep
*Build to a Heavy 1RM for the Day.

B. EMOM x 6 minutes
Shoulder Press x 3 reps
*Using 50% of “A”

C. 5 sets of:
200m run
8 BBJO (24/20″)
6 Sandbag Cleans (150/100)

D. Complete
100 Single Leg Glute Bridge (50/Leg)
75 Banded Seated Tricep Extensions (Light Band)
50 Med Ball V-Ups

 

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October 18, 2018  by

WOD Friday October 19th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Pigeon Stretch x 1 minute/Side
Hamstring Floss x 1 minute/Side
Cat Camel x 1 minute

Movement Prep: (AMRAP in 4 minutes)
25ft Banded Lateral Walk
10 DeadBugs
25ft Banded Lateral Walk
10 Glute Bridges

Warm Up:
EMOM x 6 minutes
Min 1: 45s Row or Bike
Min 2: 10 KB Deadlift + Plank Hold to 45 seconds

Technique:

Review

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

Warm up sets

*Set 1 x 10 reps @ Light
*Set 2 x 5 reps @ Light-Moderate
*Set 3 x 3 reps @ Moderate-Heavy Moderate

WOD

Every 3:00 minutes x 6 sets
Deadlift

*Set 1 x 10 reps
*Set 2 x 10 reps
*Set 3 x 5 reps
*Set 4 x 5 reps
*Set 5 x 3 reps
*Set 6 x 3 reps

*Build in weight over the course of 6 sets.

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October 18, 2018  by

SWOD Friday October 19th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

*Next Week will be a De-Load block. New Strength block October 29th.

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Snatch Balance + OH Squat
*Sets 1-6 x 1+1 @ 50-60% of 1RM OH Squat

B. EMOM x 10 minutes
Power Snatch x 1 rep
*Start at 50-60% of current 1RM and add 5-10lbs each set.
*If you fail an attempt repeat that load in the next set.
*If you fail a load twice in a row drop back to previous successful weight.

C. 4 sets of:
1-3 Strict Dips + 3-5 Kipping Dips
Rest 1-2 minutes b/t sets

D. For time:
21.15.9
TTB
42.30.18
Wall Balls (20/14)

Level 3:

A. Every 2 minutes x 6 sets:
OH Squat x 3 reps
*Sets 1-6 x @ 75%
*Based off 2RM from Oct 12th

B. EMOM x 10 minutes
Snatch x 2 reps
*Sets 1-10 @ 75% of 1RM
*Aim for TnG reps.

C. AMRAP in 20 minutes
9.15.21.27.33.39.45 Etc…
Cal Row
Dbl KB Snatch (1.5/1pd-Hand)

D. 2 sets of:
50 Banded Pull Aparts
25 Wtd Sit Ups (Feet Anchored)
Rest as needed b/t sets

 

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October 17, 2018  by

SWOD Thursday October 18th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

*Next Week will be a De-Load block. New Strength block October 29th.

Level 1:

A. Every 2 minutes x 6 sets
Hang Power Snatch x 4 reps
*Sets 1-2 @ 6RPE
*Sets 3-4 @ 7RPE
*Sets 5-6 @ 8RPE

B. For time:
35.20.10
Wall Balls (20/14)
Pull Ups

Level 2:

A. EMOM x 10 minutes
Back Squat x 1 rep
*Sets 1-10 @ 80-85%
*Based off Heavy Single from Sept 13th

B. Every 90 seconds x 5 sets
Power Clean + Push Press + Push Jerk
*Sets 1-2 x 3+2+1 @ 70-75% of 1RM P.Press
*Sets 3-5 x 2+1+1 @ 80%

C. 5 rounds for time:
50 Dbl-Unders
10 (R) Hang DB Clean & Jerk (50/35)
10 (L) Hang DB Clean & Jerk
10 Burpees

D. 3 sets of:
3D Banded Pull Aparts x 25 reps
Rest 30 seconds
Wtd Sit Up x 25 reps (Feet anchored)
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
High Hang Clean + Hang Clean + Jerk
*Sets 1-4 x 1+1+1 @ MAX for the Day
*Sets 5-6 @ 90% of MAX

B. Every 90 seconds x 3 sets
Box Front Squat x 3 reps
*Set 1 @ 65% of 1RM Front Squat
*Set 2 @ 70%
*Set 3 @ 75%

C. For time:
50ft HS Walk (25ft x 2)
15/12 Muscle Ups
100ft HS Walk (25ft x 4)
10/7 Muscle Ups
150ft HS Walk (25ft x 6)
5/3 Muscle Ups

D. 3 sets of:
Banded Kneeling KB Press x 12 reps/Arm
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
L-Sit Flutter Kicks x 20-30 seconds
Rest 90 seconds

 

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