WOD Friday 07.19.2019

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

Movement Prep:
Cat Camel x 10 reps
Kneeling to Squat x 10 Alt reps
Russian Squats x 10 reps
Duck Walk x 25ft

Warm Up:

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

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
– Front Squat x 5 reps

2 sets to Build to Workout Load
3 Power Cleans
2 Burpees Over the Bar
3 Front Squat
– Rest 60 seconds b/t sets –

WOD

10 rounds for time:
5 Power Cleans
5 Burpees Over the Bar
5 Front Squats

*Comp – 135/95
*L3 – 115/85
*L2 – 8 rounds – 95/65
*L1 – 7 rounds @ Light Load up to 75/55

WOD Thursday 07.18.2019

Mobility:
Lying PecStretch x 1 minute/Side
Banded Lat Stretch x 1 minute
Wrist Mobility

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Inch Worm + Push Up x 5 reps
T-Twist x 10 Alt reps
Banded Pull Aparts x 20 reps

Warm Up:

AMRAP in 4 minutes
200m run (Buy In)
3 Burpee Broad Jumps
5 Ring Rows
20 Mnt Climbers

Technique & Lift:

Split Jerk
– Jerk Balance x 5 reps
– Tall Jerk x 5 reps
– Split Jerk x 5 reps

A. Every 90 seconds x 3 sets
Split Jerk
*Set 1 x 4 reps @ Light
*Set 2 x 3 reps @ Light – Moderate
*Set 3 x 2 reps @ Moderate – Opening weight

B. Every 2 minutes x 6 sets
Split Jerk x 3 reps

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

C. 3 sets of:
Seated Alt Shoulder Press x 20 Alt reps
Into…
Single Arm DB or KB Rows x 10 reps/Arm
Into…
V-Ups x 10-15 reps
Rest 60 seconds

WOD Wednesday 07.17.2019

– No Midday 3.0

WOD

For time; In Pairs

200ft Walking Lunge
60 Hang Power Snatch (115/85)
25 Synchro TTB
40 Push Press
25 Synchro TTB
200ft Walking Lunge

*Partner “A” will lunge 100ft (25ft x 4) then Partner “B” will Lunge 100ft
*Athletes can break up the Barbell movements as they see fit.

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

WOD Tuesday 07.16.2019

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

Movement Prep:
Deadbug x 5 reps/Side
Hip Opener/Closers x 5 reps/side
Kneeling Adductor Stretch x 10 reps/Side

Warm Up:

EMOM x 4 minutes
3 No Push Up Burpees
6 Alt Jumping Lunges
Single Skip – 45 seconds

Technique & Review:

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

2 sets to Build to Weight
5 KB Swings
5 Pull Ups
5 Goblet Squats
4 BBJO
– Rest 60 seconds –

WOD

EMOM x 20 minutes
Min 1: Max KB Swings x 45 seconds
Min 2: Max Pull Ups x 45 seconds
Min 3: Max Goblet Squats x 45 seconds
Min 4: Max BBJO x 45 seconds
*Score is total reps after the 20 minutes of workout.

*Comp – KB Swing (32/24kg) & CTB Pull Ups
*L3 – KB Swing (24/16kg) & CTB Pull Ups

*L2 – KB Swings 24/16kg & Pull Ups
*L1 – KB Swing 16/12kg & Banded Pull Ups

WOD Monday 07.15.2019

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
Crab Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Bear Crawl x 25ft

Warm Up:

EMOM x 5 minutes
2 Inch Worm
4 Push Ups
6 Ring Rows

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

B. Every 2:30 minutes x 6 sets
Push Press x 5 reps

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

C. 3 sets of:
Strict Pull Ups x 8-10 reps (CTB if able)
Into…
Single Arm OH Carry x 100ft/Side
Into…
Banded Pull Aparts x 20 reps
Into…
Hollow Rocks x 10-15 reps
– Rest 60 seconds b/t sets –

SWOD Monday 07.15.2019

Accessory Work:

A. EMOM x 16 minutes
Min 1: 50ft DB Front Rack Walking Lunge + AMRAP Devils Press (50/35)
Min 2: Rest
Min 3:50ft DB Front Rack Walking Lunge + AMRAP Squat Thrusters
Min 4: Rest

B. 3 sets of:
Snatch Grip BTN Push Press x 6-8 reps
Rest 30 seconds
Snatch Grip Pendlay Rows x 6-8 reps
Rest 30 seconds
TEMPO Snatch Deadlift x 6-8 reps @ 5151
Rest 90 seconds

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