WOD Monday February 25th

Mobility:
Pigeon Stretch x 1 minute/Side
Deadbug x 5 reps/Side

Movement Prep:
Banded Lateral Walk x 10 Steps O/B
Single Leg RDL x 5 reps/Leg
Single Leg Glute Bridge x 5 reps/Side

Warm Up:

AMRAP in 4 minutes of:
20 Jumping Jacks
10 Reverse Lunge
10 Hollow Rocks
5 Suite Case KB Deadlift/Side

Technique & Review:

A. Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Partner Band Resisted Deadlifts x 10 reps/Each

B. Every 2 minutes x 5 sets
Deadlift

*Sets 1-3 x 3 reps
*Sets 4-5 x 5 reps

* In sets 1-3 Build up to Heavy set of 3 Reps for the day.
* Sets 4-5 drop down to 60-75% of your Heaviest set of 3 and perform
5 reps.

– Choose a weight based off your 1RM and work across in sets 1-3 for 3 reps
and then drop down to 60-75% for sets 4-5 for 5 reps.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

C. 3 sets of:
DB Floor Press x 10-15 reps
Rest 30 seconds
Single Arm DB or KB Rows x 15 -20 reps/Arm
Rest 60 seconds

SWOD Monday February 25th

STRENGTH

A. Every 2 minutes x 4 sets
Push Jerk + Split Jerk
*Sets 1-2 x 2+2 @ 60-65% of Clean & Jerk
*Sets 3-4 x 1+2 @ 70-75%

B. Every 2 minutes x 6 sets
Clean & Jerk x 1 rep
*Sets 1-3 @ 70-80% of 1RM Clean & Jerk
*Sets 4-6 @ Heavy Single for the Day.

C. For time:
45/30 Cal Bike
30 Bar Facing Burpees
15 Squat Snatch
* Rx – 165/115
* Scaled 135/95

D. 2 sets of:
KB Front Squats x 10-15 reps (1.5/1pd)
Into…
Strict TTB x 8-10 reps
Rest 90 seconds

SWOD Saturday February 23rd

STRENGTH

A. EMOM x 5 minutes
Front Squat
*Sets 1-3 x 2 reps @ 60-70% of 1RM Front Squat
*Set 4-5 x 1 rep @ 75-80%

B. Every 2 minutes x 5 sets
Front Squat x 1 rep
*Sets 1-5 @ 85-90% of 1RM Front Squat

C. AMRAP in 25 minutes of:
400m run
30 Alt DB Snatch (50/35)
20 Goblet Step Ups (24/20″)
10 TTB

D. 2 sets of:
DB Floor Press x 6-8 reps
Rest 30 seconds
Banded Tricep Push Downs x 25 reps
Rest 60 seconds

WOD Saturday February 23rd

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

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Russian Squats x 10 reps
90/90 Hip Openers x 5 reps/Side
Deadbug x 5 reps/Side

Warm Up:

AMRAP in 3 minutes
4 Box Jumps w/Step Down
6 KB Swings
4 Ring Rows

Technique & Review:

Power Clean
– Burgener Warm Up
– 3 Pos Power Clean
* High Hang Power Clean x 3 reps
* Hang Power Clean x 3 reps
* Power Clean x 3 reps

Every 2 minutes x 3 sets
4 Burpees Over the Bar
2 Power Cleans

*Set 1 @ Light-Moderate
*Set 2 @ Moderate-Heavy Moderate
*Set 3 @ Workout Weight

WOD

3 x 5 minute AMRAP
10 Burpees Over the Bar
5 Power Cleans (205/145)

– Rest 2 minutes b/t sets –

*Pack
10 Burpees Over the Bar
5 Power Cleans (165/115)
*Pup
10 Burpees Over the Bar
5 Power Cleans (135/95)

WOD Friday February 22nd

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

Movement Prep:
Knee Tuck to Samson x 25ft
V-Step x 25ft
Cossack Squat x 10 Alt reps

Warm Up:

EMOM x 6 minutes
Min 1: Bike or Row x 45 seconds
Min 2: 6 Box Step Ups + 4 Wall Balls

WOD

“19.1”

Open Registered Athletes:
AMRAP in 15 minutes
19 Wall Balls (20/14)
19 Cal Row

Non Registered Athletes:
AMRAP in 15 minutes
19 Wall Balls (20/14)
15 Cal Bike or 200m run

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

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