SWOD Friday 06.21.2019

Accessory Work:

A. 3 sets of:
Deficit HSPU Lowers x 3-5 reps
Rest 30 seconds
DB Box Step Overs x 8-10 reps
Rest 30 seconds
Sandbag Carry x 100m (150/100)
Rest 90 seconds

B. Ring Muscle Up Work
Spend 5-10 minutes on Each Drill today. Take this time to help improve your overal technique
and polish up your Muscle Ups.
Drill 1 – Supinated Banded Pulls
Drill 2 – Negative Position Pause Drill
Drill 3 – Front Kip

WOD Friday 06.21.2019

Mobility:
Runners Lunge x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep:
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk

Warm Up:

” Bowling ” Warm up
– Best of 3
– 100m Jog + penalty reps

Technique & Review:

Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Eccentric Pull Up x 2-3 reps
– Strict Pull Up x 1-3 reps

WOD

Strict Pull Up Biathlon

For time:
400m run
Strict Pull Ups
400m run
Strict Pull Ups
400m run
Strict Pull Ups

Each time the athlete breaks a set of Strict Pull Ups they must run 200m.
*Time Cap: 18 minutes

*Comp – 21.18.15
*L3 – 18.15.12
*L2 – 15.12.9
*L1 – 12.9.6 Banded

Cool Down x 3 sets
Perfect Push Up x 5-15 reps
Banded Pull Aparts x 15-20 reps
Hollow Rocks + Hollow Hold x 15 + 15 seconds
– Rest 90 seconds b/t sets –

WOD Thursday 06.20.2019

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

Movement Prep:
Cat Camel x 10 reps
90/90 Hip Openers x 10 Alt reps
Kneeling to Squat x 10 Alt reps
Duck Walk x 25ft

Warm Up:

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

Technique & Review:

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

A. Every 90 seconds x 5 sets
2 Pos Clean
*Floor + Hang Clean (ATK)

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

Push Jerk
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps

3 sets to Build to Workout Load
2 Power Cleans
1 Front Squat
2 Push Jerks
– Rest 60 seconds b/t sets –

WOD

10 rounds for time:
3 Power Cleans
3 Front Squats
3 Push Jerks
*Time Cap 12 minutes

*Comp – 185/135
*L3 – 165/115
*L2 – 115-135/75-95
*L1 – 7 rounds @ 95/65

WOD Tuesday 06.18.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Banded Lat Stretch x 1 minute/Side

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Supine Scorpions x 10 Alt reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” Rows or Bikes
“B” 2 rounds of:
3 Ring Rows
4 KB Swings
5 Goblet Squats
6 Hollow Rocks

Technique & Review:

Pull Up
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps

OH Squat
– Burgener Warm Up
– Power Snatch x 5
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps

2 sets to Build to Workout Load
Pull Ups x 3-5 reps
Cal Row x 5-7 Cals
OH Squats x 3-5 reps
– Rest 60 seconds b/t sets –

WOD

3 rounds for time:
25 Pull Ups
50 Cal Row
25 OH Squats

*Comp & L3 – 95/65
*L23 rounds for time:
20 Pull Ups
40 Cal Row
20 OH Squats (75/55)
*L13 rounds for time:
15 Banded Pull Ups
35 Cal Row
15 OH Squats or 20 Front Squats (Scale as needed)

WOD Monday 06.17.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Wtd Ankle Dorsiflexion x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
BirdDog x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Wall Facing Squats x 10 reps

Warm Up:

AMRAP in 3 minutes
50 Single Skips
10 Plate GTOH
5 Burpees

Technique & Review:

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

A. Every 90 seconds x 5 sets
2 Pos Snatch
*Floor + Hang Snatch (ATK)

*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

B. 2 sets to Build to Workout Load
4 Hang Squat Snatch
20 Dbl-Unders
– Rest 60 seconds –

WOD

AMRAP in 6 minutes
8 Hang Squat Snatches
Dbl-Unders

*Comp & L3 – 115/85 & 50 Dbl-Unders
*L2 – 95/65 & 50 Dbl-Unders
*L1 – 75/55 & 30s of Dbl-Unders Attempts

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