WOD Monday 06.03.2019

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

Movement Prep:
Cat Camel x 10 reps
Wall Facing Squats x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 3 minutes
20 Plate Hops
5 No Push Up Burpees
10 Plate GTOH
5 Jump Squats

Technique & Review:

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

Every 90 seconds x 5 sets
3 Pos Snatch
*Floor + Hang Snatch (ATK) + High Hang Snatch

*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

2 sets to prep for workout load
5 Power Snatch
5 OH Squats
3 TTB or Knee Tucks
– Rest 60 seconds b/t sets –

WOD

For time:
15.12.9.6
Power Snatch
OH Squat
* Perform 7 TTB after every set of OH Squats
* Time Cap: 10 minutes

*Comp – 115/85
*L3 – 95/65
*L2 – 75/55
*L1 – Scale as needed/ Knee Tucks

WOD Saturday 06.01.2019

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

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk

Warm Up:

10 minutes of:
– Coach Led Running Drills

Technique & Review:

2 sets of:
6 Wall Balls
100m Jog
4 BBJO
100m Jog
– Rest 60 seconds b/t sets –

WOD

5 rounds for time:
20 Wall Balls (20/14)
200m run
10 BBJO (24/20”)
200m run

*Pack
5 rounds for time
15 Wall Balls (20/14)
200m run
8 BBJO (24/20”)
200m run
*Pup
4 rounds for time
15 Wall Balls (Scale as needed)
200m run
8 BBJO (Scale as needed)
200m run

WOD Friday 05.31.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Couch 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 5 minutes
“A” 200m Jog
“B” AMRAP
30 Single SKips
10 Hollow Rocks
5 Goblet Squats

Technique & Review:

Power or Squat Clean
– Burgener Warm Up
– High Hang Power/Squat Clean x 3 reps
– Hang Power/Squat Clean x 3 reps
– Power/Squat Clean x 3 reps

3 sets to Build to Workout Load
6 Sit Ups
4 Front Squats
10-20 Dbl-Unders/20-30 Single Skips
– Rest 60 seconds –

WOD

For time:
50.40.30.20.10
Sit Ups
10.8.6.4.2
Front Squats (165/115)
*Perform 50 Dbl-Unders after every set of Front Squats

*Pack
For tine:
50.40.30.20.10
Sit Ups
10.8.6.4.2
Front Squats (135/95)
*Perform 35 Dbl-Unders after every set of Front Squats
*Pup
For tine:
30.25.20.15.10
Sit Ups
10.8.6.4.2
Front Squats (95/65)
*Perform 75 Single Skips after every set of Front Squats

WOD Thursday 05.30.2019

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
Cat Camel x 10 reps
Scap Push Up + T-Twist x 10 Alt reps
Bear Crawl x 25ft

Warm Up:

EMOM x 4 minutes
4 Push Ups
20 Mnt Climbers
Plank Hold to 45 seconds

Technique & Review:

STOH Complex
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps
– Split Jerk x 3 reps

A. Every 2 minutes x 3 sets
Push Press + Push Jerk + Split Jerk ( 3 + 2 + 1)
*Set 1 @ Light
*Set 2 @ Moderate
*Set 3 @ Heavy Moderate

B. Every 3 minutes x 7 sets
Push Press + Push Jerk + Split Jerk ( 3 + 2 + 1)

*Sets 1-5 Build to a Heavy Set of this complex for the day.
*Sets 6-7 drop down to 50% of your Heaviest set and
perform 2 sets of (1+1+1) x 2

– Choose a weight based off your 1RM Push Press (65-75%)
and work across in sets 1-5 and then drop down
to 50% for 2 sets of (1+1+1) x 2
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

C. Successory Work
2-3 sets of:
Single Arm OH Carry x 100ft/Side
Into…
Banded Pull Aparts x 20 reps
Into…
Plank Plate Slides x 20 Alt reps
– Rest 60 to 90 seconds b/t sets –

WOD Tuesday 05.28.2019

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Crab Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
V-Step x 25ft

Warm Up:

AMRAP in 4 minutes
“A” 1 round of:
10 Alt Box Step Ups
8 Plate GTOH
6 Hollow Rocks
“B” Single Skip

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

KB Snatch
– (R) Single Arm KB Swing x 5 reps
– (L) Single Arm KB Swing x 5 reps
– (R) Single Swing + High Elbow x 3 reps
– (L) Single Swing + High Elbow x 3 reps
– (R) KB Snatch x 3 reps
– (L) KB Snatch x 3 reps

2 sets to Build to Workout Load & Height
– 6 KB Snatch (3 reps/Arm)
– 4 Box Jumps
– 3 TTB or Knee Tucks
Rest 60 seconds b/t sets

WOD

2 x 7 min AMRAP
12 KB Snatch (24/16kg) *6 reps/Arm
9 Box Jumps (24/20″)
7 TTB
– Rest 2 minutes b/t sets –

*Pack
2 x 7 minute AMRAP
12 KB Swings (Scale as needed) *6 reps/Arm
9 Box Jumps (24/20″)
7 TTB
– Rest 2 minutes b/t sets –
*Pup
12 KB Swings (Scale as needed) *6 reps/Arm
9 Box Jumps (Scale as needed)
7 Knee Tucks
– Rest 2 minutes b/t sets –

WOD Monday 05.27.2019

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

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

Warm Up:

AMARP in 3 minutes
100m Jog
5 Scap Pull Ups
10 Beat Swings
10 Scap Push Ups
5 Squats

Technique & Review:

– Scaling Options
– Workout Prep
– Giddy Up!

WOD

“Murph”
For time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
** Time cap 45 minutes **

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with
a mile run. If you’ve got a twenty pound vest or body armour (20/14) , wear it.
*Only if you have completed Murph before Sub 40 minutes a Vest is allowed.
*If you have never performed this workout before, no Vest required.

*Pack
1 Mile Run
Into…
20 rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Into…
1 Mile Run
*Pup
800m Run
Into…
15 rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Into…
800m run

SWOD Saturday 05.25.2019

STRENGTH

A. 2 sets of:
Banded Lateral Walk x 25ft (R)
Banded Glute Bridge x 10 reps
Banded Lateral Walk x 25ft (L)
Banded Deadbug x 10 Alt reps

B1. Every 3 minutes x 5 sets
Sumo Deadlift
*Sets 1-5 Build to a Heavy Single for the Day

B2. Every 90 seconds x 4 sets
Sumo Deadlift x 6 reps @ 70% of “B1”
Russian KB Swings x 12 reps (24/16kg)

C. AMRAP in 20 minutes
100m Sandbag Carry (150/100)
20 DB Front Squats (50/35)
15 TTB
10 Burpee Box Overs (40/36″)

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