WOD Thursday February 21st

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Russian Squat to Standing x 5 reps
Inch Worm + Push Up x 5 reps

Warm Up:

EMOM x 5 minutes
50 Skips
7 KB Swings
5 Goblet Squats

Technique & Review:

Power Snatch
– Burgener Warm Up
– 3 Pos Power Snatch
* High Hang Power Snatch x 3 reps
* Hang Power Snatch x 2 reps
* Power Snatch x 1 rep

Thruster
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Front Squat x 5 reps
– Thruster x 5 reps

* Take 5-7 minutes to Build to your Workout Weight. This should be a
weight you can pefrom 5+ TnG Power Snatches and Cycled Thruster reps
with.

WOD

3 rounds for time:
15 Power Snatch (95/65)
15 Thrusters

*Pack
3 rounds for time:
15 Power Snatch (75/55)
15 Thrusters
*Pup
10 Power Snatch (75/55)
10 Thrusters

POST WOD

2-3 sets of:
Side Plank x 30-45 seconds/Side
Prone Plank Hold x 45-60 seconds
Banded Pull Aparts x 15-20 reps
Rest 1 minute b/t sets

SWOD Thursday February 21st

STRENGTH

A. EMOM x 6 minutes
Min 1: 3 Muscle Snatch + 3 OH Squats (95/65)
Min 2: 3 High Hang Cleans + 3 Front Squats

B. Every 2 minutes x 6 sets
6 CTB Pull Ups
3 Snatch
*Sets 1-2 @ 60-65% of 1RM Snatch
*Sets 3-4 @ 65-70%
*Sets 5-6 @ 70-75%

C. Every 2 minutes x 6 sets
6 BBJO (24/20”)
3 Clean & Jerk
*Sets 1-2 @ 60-65% of 1RM Clean & Jerk
*Sets 3-4 @ 65-70%
*Sets 5-6 @ 70-75%

D. 3 sets of:
DB Front Rack Walking Lunge x 50ft (50/35)
Rest 60 seconds

WOD Wednesday February 20th

– No Midday 3.0

WOD

For time; In Pairs
5km Row or 10km Bike
*Complete
3 Burpees to the Plate
20 Plate GTOH (45/35)
3 Burpees to the Plate

*Athlete “A” will start on the Rower or Bike.
*Athlete “B” will complete 3 Burpees to the Plate & 20 Plate GTOH & 3 Burpees to the Plate.
*Continue to alternate until 5km Row to 10KM Bike is obtained.

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

WOD Tuesday February 19th

Mobility:
Couch Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Warm Up:

EMOM x 4 minutes
5 Jump Squats
5 Box Jump Step Downs
5 Push Ups

Technique & Review:

– Wall Ball
– SDHP
– Push Press
– Box Jump

– Perform 5-7 reps of Each movement in prep for the
workout.

WOD

” Fight Gone Bad ”
3 rounds of:
1 Minute x AMRAP Wall Balls (20/14)
1 Minute x AMRAP SDHP (75/55)
1 Minute x AMRAP Box Jump (20″)
1 Minute x AMRAP Push Press (75/55)
1 Minute x AMRAP Cal Row
Rest 1 minute

*Pack
Same as Rx
*Pup
1 Minute x AMRAP Wall Balls (Scale as needed)
1 Minute x AMRAP SDHP (65/45)
1 Minute x AMRAP Box Jump (20″)
1 Minute x AMRAP Push Press (65/45)
1 Minute x AMRAP Cal Row

SWOD Tuesday February 19th

STRENGTH

A. Every 3 minutes x 6 sets
Bench Press
*Sets-1-2 x 5 reps @ 70% of 3RM Bench Press
*Sets 3-4 x 3 reps @ 80-85%
*Set 5 x 3 reps @ 90%
*Set 6 x 10 reps @ 60%

B. 3 rounds for time:
10 DB Power Cleans /Arm
15 TTB
20 Alt DB Snatch (50/35)

C. 3 sets of
Single Arm DB Bent-Over Row x 8-10 reps/Arm
Into….
Archer Ring Row x 6-8 reps/Arm
Into…
Wtd Hollow Rocks x 15-20 reps
Rest 90 seconds

SWOD Monday February 18th

** REMINDER Class times are **

10:30am,11:30am,3:30pm,4:30pm,5:30pm,6:30pm

STRENGTH

A. Every 3 minutes x 5 sets
Pause Back Squats x 3 reps
*Sets 1-5 @ 65-75% of 1RM

B. AMRAP in 12 minutes
150 Wall Balls (20/14)
90 Dbl-Unders
30 reps of…
*Rx Burpee Bar Muscle Ups
*Sclaed Burpee CTB Pull Ups

C. 3 sets of:
DB Reverse Lunges x 20 Alt reps
Into…
DB Shoulder Press x 30 seconds MAX Reps
Into…
Wall Facing HS Hold x 30 seconds
Rest 90 seconds

WOD Monday February 18th

** Reminder Class Times are **

10:30am,11:30am,3:30pm,4:30pm,5:30pm,6:30pm

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

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Hip Opener x 5 reps
Hip Closer x 5 reps
Bird Dogs x 5 reps/Side

Warm Up:

AMRAP in 5 minutes
Partner “A” – Rows or Bikes
Partner “B” – 2 rounds
20 Lateral Hops
10 Plate GTOH
5 Hollow Rocks

Technique & Review:

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

Push Up
– Scap Push Up x 10 reps
– TEMPO Push Up x 3-5 reps @ 2111
– Push Up x 3-5 reps

Squat
– Russian Squats x 5 reps
– TEMPO Squats x 5 reps @3311
– Squat x 5-7 reps

WOD

For time:
5.10.20.40
Strict Pull Ups
10.20.40.80
Push Ups
15.30.60.120
Squats
*Time Cap; 20 minutes

*Pack
5.10.15.20
Strict Pull Ups
10.20.30.40
Push Ups
15.40.60.80
Squats
*Pup
5.7.9.12
Strict Banded Pull Ups
10.15.20.25
Push Ups
15.30.45.60
Squats

SWOD Saturday February 16th

STRENGTH

A. EMOM x 10 minutes
1 & 1/4 Front Squats
*Sets 1-5 @ x 2 reps @ 65-70% of 1RM Clean
*Sets 6-10 x 1 rep @ 75-80%

B. Every 2 minutes x 4 sets
Push Press x 6 reps
*Build to a Tough set of 6 reps.
*Not TnG.

C. AMRAP in 12 minutes
8 DB Bench Press
Bar Muscle Ups
8 DB Power Cleans
Bar Muscle Ups
40 Dbl-Unders
Rx – 60/40& 4 Bar Muscle Ups
*Scaled – 50/35 & 2 Bar Muscle Ups or 4 Burpee CTB Pull Ups

D. Complete
100 Banded Pull Aparts
50 Banded Hollow Rocks
100 Banded Tricep Push Downs

WOD Saturday February 16th

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Russian Squats x 5 reps
Cossack Squat x 10 Alt reps
Deadbug x 5 reps/Side

Warm Up:

10.8.6.4.2
Med Ball Clean
Hollow Rocks

Technique & Review:

Squat Clean
– Burgener Warm Up
– 3 Pos Squat Clean
* High Hang Squat Clean x 3 reps
* Hang Squat Clean x 2 reps
* Squat Clean x 1 rep

Every 2 minutes x 6 sets
Hang Squat Clean + Clean

– Over the course of 6 sets Build to a Heavy Set
for the Day.
– Choose a weight based off your 1RM and work across all 6
sets with that weight (65-75%)
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

WOD

3 rounds for time:
45 Burpees (45lb Plate)
15 KB Swings (1.5/1pd)
21 Sit Ups

*Pack
3 rounds
30 Burpees (45lb Plate)
15 KB Swings (1.5/1pd)
21 Sit Ups
*Pup
3 rounds
21 Burpees (25lb Plate)
15 KB Swings (Scale as needed)
21 Sit Ups

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