WOD Friday 03.13.2020

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

Movement Prep:
Dynamic Cross Body Leg Swings x 10 reps/Leg
Dynamic Fwd/Bwd Leg Swings x 10 reps/Leg
Samson x 25ft
V-Step x 25ft
Cross Over Lunge x 25ft
Hip Opener/Closer x 25ft

Warm Up:

10 minutes of
– Coach led Running Drills

Technique & Review:

8-10 minute for 2 sets of:
150-200m row
100m run
– Rest as needed b/t sets –

Cool Down POST WOD
– 2 minute row @ EZ pace
– 1 minute Couch Stretch x 1 minute/Side
– Pigeon Stretch x 1 minute/Side

WOD

Every 5 minutes x 5 sets
500m row
400m run or 1KM Bike
*Rest the remaining time b/t sets
*Your score will be the slowest set of the 5.

  •  L2

Every 5 minutes x 5 sets
350m row
400m run or 1KM Bike

  •  L1

Every 5 minutes x 5 sets
350m Row
200m run or 500m Bike

WOD Thursday 03.12.2020

Mobility:
Lying Pec Stretch x 1 minute/Side
Lying Hip Flexor Stretch x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Duck Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Samson Stretch x 25ft

Warm Up:

AMRAP in 4 minutes
“A” – Row or Bike
“B” – 1 Round of:
3 Single Arm DB Thrusters/Side
6 Ring Rows
9 Hollow Rocks

Technique & Review:

KB Front Squat/Swing

  • Athletes should be picking a KB weight they can perform the 10 Front Squats unbroken/side each round.
  • Focus on using the legs and hips with the drive of the KB to a full Overhead position.

Pull Up
– Scap Pull Up
– Beat Swing
– Kipping

  •  Pull Ups should done in a rep scheme which allows you to keep moving throughout the workout.

5-7 minutes for 2 sets of:
3 (R) KB Front Squat
6 KB Swings
3 (L) KB Front Squat
3-5 Pull Ups
– Rest as needed b/t sets –

 

WOD

AMRAP in 15 minutes
10 (R) KB Front Squat (24/16kg)
20 KB Swings
10 (L) KB Front Squat
20 Pull Ups

  •  L2

AMRAP in 15 minutes
7 (R) KB Front Squat (24/16kg)
15 KB Swings
7 (L) KB Front Squat
15 Pull Ups

  •  L1

AMRAP in 15 minutes
7 (R) KB Front Squat (16/12kg)
15 KB Swings
7 (L) KB Front Squat
10 Banded Pull Ups

SWOD Thursday 03.12.2020

Accessory Work:

A. Every 90 seconds x 6 sets
Snatch Deadlift (BTK) + Power Snatch
*Sets 1-3 x (1+1) x 3 @ 70-75% of 1RM Power Snatch
*Sets 4-6 x 1+1 @ 80-85%

B. 4 sets of
Dbl-KB Front Squat x 10 reps (24/16kg)
– Rest 30 seconds –
Dbl-KB Front Rack Reverse Lunges x 20 Alt reps
– Rest 30 seconds –
Dbl-KB Overhead Hold x 60 seconds
– Rest 90 seconds –

WOD Tuesday 03.10.2020

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Partner T-Spine Opener

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Scap Push Up + T-Twist x 10 Alt reps
Supine Scorpions x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
20 Plate Hops
10 Plate GTOH
5 Plate Goblet Squats
20 Plank Shoulder Taps

Technique & Lift:

Push Jerk
– Press
– Pause Push Press
– Pause Push Jerk

6 minutes for 2-3 sets
Push Jerk x 5 reps
*Use this to Build to your starting weight.

A. Every 2:30 minutes x 6 sets of:
Push Jerk
*Sets 1-2 x 7 reps @ 65% of 1RM Push Jerk
*Sets 3-4 x 5 reps @ 70%
*Sets 5-6 x 3 reps @ 75%

B. 3 sets of:
10 DB Floor Press
20 Banded Pull Aparts
– Rest 60 seconds b/t sets –

WOD Monday 03.09.2020

Mobility:
Banded Lat Stretch x 1 minute/Side
Banded Front Rack Stretch x 1 minute/Side

Movement Prep:
Banded Shoulder Pass Throughs x 20 reps
Quad T-Spine Opener x 10 reps/Side
Inchworm Push Up x 5 reps
Bear to Crab x 6 Alt reps

Warm Up:

EMOM x 4 minutes
5 Ring Rows
10 Hollow Rocks
20 Mnt Climbers

Technique & Review:

Shoulder Press

  •  Athletes should focus on maintaining constant core and leg tension
    Throughout the lift.
  • Making sure the bar finishes locked out overhead and the lift starts and returns to the front rack position everytime.

Pull Up
– Scap Pull Up
– Slow Lowers

5 minutes to Build to workout weight
5 Shoulder Press
3 Strict Pull Ups
– Rest as needed b/t sets –

WOD

For time
9.15.21
Shoulder Press (95/65)
Strict Pull Ups
*Complete a 200m run after every round.

  •  L2

For time:
9.12.15
Shoulder Press (75/55)
Strict Pull Ups
*Complete 200m run after every round

  •  L1

For time:
9.12.15
Shoulder Press (75/55)
Banded Strict Pull Ups
*Complete a 200m run after every round.

SWOD Monday 03.09.2020

Accessory Work:

A. Every 90 seconds x 4 sets
Tall Clean + Hang Clean (ATK) + Hang Clean (BTK) + Front Squat
*Using 50% of 1RM Power Clean

B. Every 2 minutes x 6 sets
Hang Squat Clean
*Sets 1-4 x 3 reps @ Build to a Heavy set of 3 for the Day.
*Set 5 x 3 reps @ 90% of “Heavy 3”
*Set 6 x 3 reps @ 85% of “Heavy 3”

C. 3 sets of:
Snatch Grip Pendlay Rows x 10 reps @ 50% of 1RM Snatch
– Rest 60 seconds –
Snatch Grip RDL x 10 reps @ 60% of 1RM Snatch +10-15lbs
– Rest 90 seconds –

WOD Saturday 03.07.2020

Mobility:
Pigeon Stretch x 1 minute/Side
Banded Hamstring Floss x 20 reps/Side

Movement Prep:
2 sets of:
Banded Lateral Walk x 25 ft O/B
Banded Walk x 25ft Fwd/Bwd
Banded Deadbug x 5 reps/Side

Warm Up:

10 minutes of:
– Coach led running drills

Technique & Review:

Deadlift
– Good Morning
– RDL

Pull Up/CTB Pull Up
– Scap Pull Up
– Beat Swing
– Strict Lowers
– Kipping Pull Up
– Kipping CTB Pull Up

Bar Muscle Up
– Box
– Banded

8-10 minutes to build to weight
100m Jog
5 Deadlifts
2-4 Bar Muscle Up/CTB Pull Up
– Rest as needed b/t sets –

*Athletes should be aiming to complete all sets of Deadlifts unbroken or
No more then 1-2 breaks.

  •  If performing Bar Muscle Ups pick a rep scheme that works for your skill
    Level and allows continuous work being done.
  •  If performing CTB Pull Ups focus on good contact with bar a strong push away allowing for a smooth transition into the rep.

WOD

For time:
800m run
Right into…
12.9.6
Deadlift (275/195)
Bar Muscle Ups
Right into…
800m run

  •  L2

For time:
800m run
Right into…
12.9.6
Deadlift (185-225/135-155)
CTB Pull Up or 7.5.3 Bar Muscle Ups
Right into…
800m run

  •  L1

For time:
400m run
Right into…
12.9.6
Deadlift (135-185/95-125)
Banded CTB Pull Up
Right into…
400m run

Page 2 of 8312345...102030...Last »