WOD Saturday 11.30.2019

Mobility:
Hamstring Floss x 1 minute/Side
Runners Lunger 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:

8-10 minutes
– Coach Led Running Drills

Technique & Review:

6 minutes to complete 2 sets of:
100m Jog
7 Sit Ups
6 Box Step Ups

*Set 1 use a lighter DB and workout box height.
*Set 2 use your workout DB and workout box height.

WOD

For Time:
600m run
50 Sit Ups
600m run
50 DB Front Rack Box Step Ups (24/20”) @ 50/35
600m run
50 Sit Ups
*Single DB for the Step Ups

*L2
400m Run
40 Sit Ups
400m run
40 DB Front Rack Box Step Ups (24/20”) @ 35/25
400m run
40 Sit Ups

*L1
200m
30 Sit Ups
400m run
30 DB Front Rack Box Step Ups (20/16) @ 35/25
200m run
30 Sit Ups

COOL DOWN:
2 minute Row or Bike
Couch Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

WOD Friday 11.29.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Scap Pull Up x 10 reps
Inchworm + Push up x 5 reps
Banded Pull Aparts x 20 reps

Warm Up:

AMRAP in 4 minutes
20 Plate Hops
5 No Push Up Burpees
10 Plate GTOH
10 Alt V-Ups

Technique & Review:

– Push Jerk
– Ring Dip
– Pull Up/CTB

7 minutes to complete 3 sets of:
5 Push Jerks
1-2 Muscle Ups or 3 Pull Ups + 3 Ring Dips

WOD

For time
25.20.15.10.5 (115/85)
Push Jerks
5.4.3.2.1
Muscle Ups

*Comp

For time:
25.20.15.10.5 (50/35 – Hand)
DB Push Jerks
5.4.3.2.1
Muscle Ups

*L2

For time:
20.15.10.5
Push Jerks (95/65)
10.8.6.4
CTB Pull Ups + Ring Dips

*L1

For time:
15.12.9.6
Push Jerks (75/55)
10.8.6.4
Banded Pull Ups + Banded Ring Dips

 

WOD Thursday 11.28.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
90/90 Hip Rotations x 1 minute

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
“A” – Plank Hold
“B” – 1 round of:
10 Reverse Lunges
5 Goblet Squats
20 Mnt Climbers

Technique & Lift:

Squat Prep w/ Partner

“A” Holds bottom of Front Squat with Bar
“B” does 10 Banded Squats

Then..

“A” does Barbell Back Squat with Bar
“B” does Banded
* 10 (R) Lateral Steps
* 10 (L) Lateral Steps
* 10 (FWD) Steps
* 10 (BWD) Steps

A. In 7 minutes complete 2 sets
2 Front Squats + 2 Back Squats
*Work up to your starting weight on 60%

B. Every 3 minutes x 6 sets
Front Squat + Back Squat
*Sets 1-2 x 3+6 @ 60% of 1RM Front Squat
*Sets 3-4 x 2+4 @ 65%
*Sets 5–6 x 1+2 @ 70%

WOD

For time
21.15.9
KB Swing (24/16kg)
42.30.18
Wall Balls (20/14)

 

*Comp

For time:
21.15.9
Dbl-KB Snatch (16/12kg-Hand)
42.30.18
Wall Balls (30/20)

*L2

For time:
21.15.9
KB Swing (24/16kg)
30.20.10
Wall Balls (20/14)

*L1

For time:
21.15.9
KB Swing (16/12kg)
20.15.10
Wall Balls (Scale as needed)

 

SWOD Thursday 11.28.2019

Accessory Work:

A. Every 90 seconds x 10 sets
3-Pos Snatch (High Hang + Hang + Floor)
*Sets 1-2 @ 60-65%
*Sets 3-5 @ 70%
*Sets 6-7 @ 75%
*Sets 8-10 @ 80%

B. Every 90 seconds x 4 sets
Snatch Deadlift (BTK) + Snatch Pull
*Sets 1-2 x 3+2 @ 75%of 1RM Snatch
*Sets 3-4 x 2+1 @ 85%

C. EMOM x 8 minutes
Min 1: 5 Strict Pull Ups + 5 Strict TTB
Min 2: 5 Strict Ring Dips + 10 Push Ups

WOD Wednesday 11.27.2019

WOD

AMRAP in 20 minutes; In Pairs
1000m Row or 2km Bike
100ft DB Walking Lunge (50/35) *50ft Each*
20 Burpees Over the DB (10 Each)

*Athletes may switch back and forth on the rower or bike as they see fit.
*Athlete “A” will complete 50ft of DB Walking Lunge (25ft O/B) then Athlete “B” will lunge 50ft (25ft O/B).
*Athlete “A” will complete 10 Burpees Over the DB’s (Both DB’s) then “B” will complete 10 Burpees over the DB’s to complete the round.

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

SWOD Tuesday 11.26.2019

Accessory Work:

A. Every 2 minutes x 10 sets
Power Clean + Pause Push Press
*Sets 1-2 x (1+2) x 2 @ 50-55%
*Sets 3-5 x (1+2) x 2 @ 60-65%
*Sets 6-7 x (1+2) x 2 @ 70-75%
*Sets 8-10 x (1+2) x 2 @ Max For the Day

B. 3 sets of:
Dbl-KB Clean & Jerk x 10 reps (24/16kg)
– Rest 30 seconds –
Dbl-KB Front Rack Reverse Lunges x 16 Alt reps (24/16kg)
– Rest 30 seconds –
V-Ups x 20 Alt reps
– Rest 90 seconds –

WOD Tuesday 11.26.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Hamstring Floss x 1 minute/Side

Movement Prep:
Supine Scorpion x 10 Alt reps
Single Leg Glute Bridge x 10 reps/Leg
Banded Deadbugs x 5 reps/Side
V-Step x 25ft

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
10 Reverse Lunges
5 KB Deadlifts
5 KB Swings
25ft Low Bear Crawl

Technique & Lift:

A. 2 sets of Deadlift Prep:

“A” Barbell Good Mornings
“B” Banded Lateral Walks x 25ft R/L

Then..

“A” Barbell RDL’s
“B” Banded FWD & BWD Walk x 25ft

B. Every 4 minutes x 4 sets
Deadlift x 10 reps

*Set 1 @ 45% of 1RM Deadlift
*Set 2 @ 50%
*Set 3 @ 55-60%
*Set 4 @ 65-70%

C. Complete
50-75 Banded Good Mornings
30 DB Renegade Rows
50-75 Banded Pull Aparts
*Break reps as needed

WOD Monday 11.25.2019

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

Movement Prep:
Inchworm + Push Up x 5 reps
T-Twists x 10 Alt reps
Knee Tuck + Samson x 10 Alt reps
Alt Lateral Lunge x 25ft

Warm Up:

AMRAP in 5 minutes
20 Plate Hops
10 Box Step Ups
10 Beat Swings
10 Ring Rows

Technique & Review:

In 6 minutes complete 2 sets of
4 Box Jumps
2 Burpee Pull Ups
– Rest as needed b/t sets –

*L3 – Set 1 with Burpee CTB Pull Ups & Set 2 with Burpee Bar Muscle Ups
*L2 – Set 1 with Burpee Pull Up & Set 2 with Burpee CTB Pull Ups
*L1 – Sets 1&2 with 2 Burpees then 2 Pull Ups if needing assistance.

WOD

For time:
1 round of:
30 Box Jumps (24/20″)
12 Burpee Bar Muscle Ups
Into…
2 rounds of:
15 Box Jumps
6 Burpee Bar Muscle Ups
Into…
3 rounds of:
10 Box Jumps
4 Burpee Bar Muscle Ups

 

 

*L2

For time:

1 round of:
30 Box Jumps (24/20″)
12 Burpee CTB Pull Ups
Into…
2 rounds of:

15 Box Jumps
6 Burpee CTB Pull Ups
Into…
3 rounds of:

10 Box Jumps
4 Burpee CTB Pull Ups

*L1

For time:

1 round of:
24 Box Jumps
12 Buprees + 12 Pull ups
Into…
2 rounds of:
12 Box Jumps
6 Burpees + 6 Pull Ups
Into…
3 rounds of:
8 Box Jumps
4 Burpees + 4 Pull Ups

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