WOD Thursday 04.18.2019

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Duck Walk x 25ft
Samson Stretch x 25ft
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps

Warm Up:

EMOM x 5 minutes
4 Burpees
8 Jump Squats
Plank Hold to 45 seconds

Technique & Review

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

3 sets to Build to Workout Weight
Squat Snatch x 3 reps

CTB/Pull Up
– Ring Row x 5 reps
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

Ring Dips
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip Lowers x 3-5 reps
– Ring Dip x 3-5 reps

Muscle Up
1 round of: (Low Rings)
– Rings to Chest x 5 reps
– Transition x 5 reps
– Press to Support x 5 reps
1 round of: (High Rings)
– Beat Swing x 5-7 reps
1 round of: (Low Rings)
– Muscle Up/Assisted x 2-3 reps

WOD

“Amanda”
9.7.5
Ring Muscle Up
Squat Snatch (135/95)

*Pack
6.4.2
Ring Muscle Up
9.7.5
Squat Snatch (95-115/65-85)
or
9.7.5
CTB Pull Ups
Ring Dips
Squat Snatch (95-115/65-85)
*Pup
9.7.5
Banded Pull Ups
Ring Dips
Squat Snatch (75-95/55-65)

WOD Wednesday 04.17.2019

– No Midday 3.0

WOD

For Time; In Pairs
1 Mile Run
100 Hang Clean & Jerk (115/85)
1 Mile Run

*Athletes will split the runs into 400’s, While one is running the other is resting.
*Athletes can break up the Hang Clean & Jerk as they see fit.

**Scaled
1200m Run
80 Hang Clean & Jerk (95/65)
1200m run

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

SWOD Tuesday 04.16.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: Wall Facing HS Hold x 30 seconds
Min 2: KB Zotts Press x 6-8 Alt reps

B. Every 2 minutes x 6 sets
Clean + Jerk + Clean + Jerk
*Sets 1-3 x 1+2+1+1 @ 65% of Current Heavy Single
*Sets 4-6 x 1+2+1+1 @ 75%

C. 3 rounds for time:
CTB Pull Ups
Squats
60 Dbl-Unders
**RX – 15 CTB Pull Ups + 20 Sandbag Squats (150/100)
**Scaled – 10 CTB Pull Ups +15 KB Front Squats (24/16kg-Hand)

D. 3 sets of:
False Grip Ring Pull Ups x 3-5 reps
Rest 30 seconds
Ring Push Ups x 8-10 reps
Rest 30 seconds
Hip Extensions x 20 reps
Rest 90 seconds

WOD Tuesday 04.16.2019

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Supine Scorpion x 10 Alt reps
Quad T-Spine Opener x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” 200m Jog
“B” AMRAP of:
3 Push Ups
5 Ring Rows
7 Squats

Technique & Review

A. Every 2 minutes x 3 sets
Shoulder Press
*Set 1 x 10 reps @ Light
*Set 2 x 5 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

B. Every 2:30 minutes x 7 sets
Shoulder Press x 5 reps

* Sets 1-5 Build to a Heavy Set of 5 reps for the Day.
* Sets 6-7 drop down to 60-65% of your Heaviest set of 5 and perform
a set of MAX reps.

– Choose a weight based off your 1RM and work across in sets 1-5 for 5 reps
and then drop down to 60-65% for sets 6-7 for MAX reps.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

WOD

In 6 minutes
25 TTB
50 Sit Ups
MAX Wall Balls (20/14)

*Pack
15 TTB
50 Sit Ups
MAX Wall Balls (20/14)
*Pup
25 Knee Tucks
40 Sit Ups
MAX Wall Balls (Scale as needed)

WOD Monday 04.15.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Partner T-Spine Opener x 30s/Each

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Inch Worm + Push Up x 5 reps
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 20 reps

Warm Up:

AMRAP in 3 minutes
50 Skips
(R) Kneeling Press x 5 reps
No Push Up Burpees x 5 reps
(L) Kneeling Press x 5 reps

Technique & Review

2 rounds to Build to Workout Weights
10-20 Dbl-Unders
2 Burpees to Plate
4 KB Swings
6 KB or DB Push Press (3 reps/Arm)
– Rest 60 seconds b/t sets –

WOD

4 rounds for time:
10 Burpees to 45lb Plate
50 Dbl-Unders
15 KB Swings (24/16kg)
50 Dbl-Unders
20 Single Arm KB Push Press (10 reps/Arm) (24/16kg)
– Rest 2 minutes b/t rounds 2&3 –

*Pack
10 Burpees to 45lb Plate
35 Dbl-Unders
15 KB Swings (24/16kg)
35 Dbl-Unders
20 Single Arm DB Push Press (10 reps/Arm) (35/25lbs)
*Pup
10 Burpees
25 Dbl-Unders or 75 Skips
15 KB Swings (Scale as needed)
25 Dbl-Unders or 75 Skips
20 Single Arm DB Push Press (10 reps/Arm) (Scale as needed)

SWOD Monday 04.15.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 3-Pos Snatch + Snatch Balance
Min 2: DB OH Squat x 3-5 reps/Arm (Light)
*After each position Snatch perform 1 Snatch Balance
*Set 1 @ Bar
*Sets 2-3 @ 95/65

B. Every 2 minutes x 9 sets
3-POS Snatch (1 rep = HH+H+Floor)
*Sets 1-3 x 3 reps @ 60% off Current Heavy Single
*Sets 4-6 x 2 reps @ 70%
*Sets 7-9 x 1 rep @ 80%

C. Every 3 minutes x 6 sets
Box Squat @ 32X1 TEMPO
*Set 1 x 5 reps @ 60%
*Set 2 x 3 reps @ 70%
*Set 3 x 1 rep @ 80%
*Sets 4-6 x 7 reps @ 75%
*Hold true to the TEMPO, 3 seconds down, 2 second pause on the box.
*Box height should be just at or below 90.

D. 2 sets of “Taksnaps Shoulders”
12 DB Lateral Raises
12 DB Front Raises
12 Bentover DB Lateral Raises
12 Bentover DB Kickbacks
12 DB Bicep Curls
12 DB Shoulder Press
– Rest 90 seconds b/t sets –

WOD Saturday 04.13.2019

Mobility:
3 Pos Shoulder Stretch x 30 seconds/POS
Runners Lunge x 1 minute/Side

Movement Prep:
25ft Knee Tuck
25ft Toe Walk
25ft V-Step
25ft Heel Walk
25ft Alt Leg Kicks
25ft Pigeon Walk
25ft Samson

Warm Up:

10-12 Minutes of:
– Coach Led Running/Ladder Drills

Technique & Review

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

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

1 set with Empty Bar
7 Power Snatch
7 Thrusters
200m Jog
– Rest 90 seconds –

1 set @ Workout Weight
5 Power Snatch
5 Thrusters
100m Jog

WOD

3 rounds for time:
15 Power Snatch (95/65)
15 Thrusters
800m Run

*Pack
3 rounds for time:
15 Power Snatch (75/55)
15 Thrusters
800m Run
*Pup
3 rounds for time:
10 Power Snatch (75/55)
10 Thrusters
400m Run

SWOD Saturday 04.13.2019

STRENGTH

A. Every 3 minutes x 5 sets
Deadlift
*Sets 1-3 x 10 reps @ 50-65% of 1RM
*Set 4 x 6 @ 70%
*Set 5 x 4 @ 80%

B. EMOM x 15 minutes
Min 1: 50 Dbl-Unders + 5 Hang DB Squat Cleans (50/35)
Min 2: 10 DB Power Clean & Jerk
Min 3: 200m run

C. 3 sets of:
50m Farmer Carry (Heavy)
Rest 60 seconds
50m Sandbag Carry (150/100)
Rest 60 seconds

D. 3 sets of:
Oblique Side Bends x 10 reps/Side
Rest 30 seconds
Ab Roll Outs x 10 reps
Rest 60 seconds

SWOD Friday 04.12.2019

STRENGTH

A. EMOM x 10 minutes
Min 1: Depth Jump + Broad Jump
Min 2: Single Leg Box Push Offs x 4 reps/Leg

B. Every 90 seconds x 9 sets
POS Clean
*Sets 1-3 x 2 reps (High Hang Clean) @ 60%
*Sets 4-6 x 2 reps (Hang Clean) @ 70%
*Sets 7-9 x 2 reps (Floor) @ 80%
* Based off Heavy Single from April 2nd

C. Every 2 minutes x 4 sets
TEMPO Snatch Pulls x 3 reps
*Sets 1-2 @ 75-80% of 1RM Snatch
*Sets 3-4 @ 85-90%
*Try to keep the TEMPO as controlled as possible while maintaining perfect body position off the floor
and once the bar makes contact with the hips be explosive with the extension.

D. EMOM x 10 minutes
5 CTB Pull Ups
3 Devil’s Press (50/35)
5 TTB

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