SWOD Thursday January 3rd

– No Midday 3.0

Level 2:

A. Every 2 minutes x 6 sets
Clean & Jerk x 2 reps
*Sets 1-3 @ 70% of 1RM Cl&J
*Sets 4-6 @ 75%

B. Every 2 minutes x 4 sets
Front Squat + Split Jerk
*Sets 1-4 @ 80% of 1RM C&J

C. 4 rounds for time:
60 Dbl-Unders
5 Burpee CTB Pull Ups
10 Power Snatch (95/65)
5 Burpee CTB Pull Ups

D. 5 sets of:
KB Front Rack Squats x 5 reps (1.5/1pd)
Into…
KB Front Rack Carry x 50ft
Into…
KB Farmer Carry x 100ft
Rest 60 seconds

Level 3:

A. Every 90 seconds x 6 sets
Hang Power Snatch + Snatch
*Sets 1 & 4 x 1+2 @ 65% of 1RM Snatch
*Sets 2 & 5 x 1+2 @ 70%
*Sets 3 & 6 x 1+2 @ 75%

B. Every 2 minutes x 6 sets
Back Squat x 3 reps
*Sets 1-6 @ 70%

C. 10 sets of:
45 second Row @ High Effort
Rest 30 seconds
45 second Bike @ High Effort
Rest 2 minutes

D. 3 sets of:
Gorilla Rows x 10 Alt reps
Rest 30 seconds
KB Front Rack Wall Sit x 30-45 seconds
Rest 30 seconds
Dbl KB Overhead Hold x 30-45 seconds
Rest 90 seconds

 

WOD Thursday January 3rd

– No Midday 3.0

Mobility:
Lying Pec Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep:
Knee Tuck + Samson x 25ft
Supine Scorpion x 10 Alt reps
Crab Walk x 25ft
T-Twist x 10 Alt reps

Warm Up:

EMOM x 6 minutes
4 Ring Rows
5 Hollow Rocks
6 Jumping Lunges

Technique & Review:

Rope Climb
– Stand to Lower x 1-3 reps
– Foot Lock & Hang x 3-5 reps
– Foot Lock & Extend x 1-3 reps
– Rope Climb x 1-2 reps

Box Jump
– Step Up x 6 Alt reps
– Box Jump x 3-5 reps (Build to Workout Height)

1 round of:
1 Rope Climb
3 Box Jumps (Workout Height)

WOD

AMRAP in 12 minutes
3 Rope Climbs
20 Box Jumps (30/24″)

*Pack
AMRAP in 12 minutes
2 Rope Climbs
20 Box Jumps (24/20″)
*Pup
AMRAP in 12 minutes
1 Rope Climb or 3 Stand to Lowers
20 Box Jumps (20/16″)

WOD Monday December 31st

– No Midday 3.0

** Monday Class Times **
10:30am, 11:30am, 3:30pm, 4:30pm Only
** Tuesday the Gym will be CLOSED for New Years Day **

Mobility:
Couch Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Coach Led Hip Mobility

Warm Up:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Broad Jump Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

WOD

4 rounds for time:
400m run
50 Squats

*Pack
4 rounds for time:
400m run
35 Squats
*Pup
4 rounds for time:
400m run
25 Squats

Cash Out

3 minute Bike or Row @ EZ Pace
+
3 sets of:
25ft Sasmon Stretch
10 Cossack Squat
25ft V-Step

WOD Saturday December 29th

– Midday 3.0 from 9:30am-11:30am

** Monday Class Times **
10:30am, 11:30am, 3:30pm, 4:30pm Only
** Tuesday the Gym will be CLOSED for New Years Day **

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Broad Jump Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

Technique & Review:

Thruster
– 5 Push Press
– 5 Front Squat
– 5 Thrusters

2 rounds
100m run
7 Thrusters
3 Burpees
– Rest 60 seconds –

*Round 1 with Bar
*Round 2 with Workout Weight

WOD

5 rounds for time:
400m run
15 Thrusters (75/55)
10 Burpees

*Pack
4 rounds for time:
400m run
15 Thrusters (75/55)
10 Burpees
*Pup
3 rounds for time
400m run
15 Thrusters (45/35)
10 Burpees

WOD Friday December 28th

– Midday 3.0 from 10:30am-12:30pm

** Monday Class Times **
10:30am, 11:30am, 3:30pm, 4:30pm Only
** Tuesday the Gym will be CLOSED for New Years Day **

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

Warm Up: (AMRAP in 5 minutes)
400m run
Into…
25ft Samson Stretch
10 Squats
25ft Knee Tuck
10 Ring Rows

Technique & Review:

– Scaling Options
– 5 reps of each Exercise
– Set Up and Go

WOD

For time:
50 Box Jumps (24/20″)
50 Jumping Pull ups
50 KB Swings (1pd/12kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Dbl-Unders

*Pack
35-50 reps
*Pup
30 reps

WOD Thursday December 27th

– Midday 3.0 from 10:30am-12:30pm

** Monday Class Times **
10:30am, 11:30am, 3:30pm, 4:30pm Only
** Tuesday the Gym will be CLOSED for New Years Day **

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Partner T-Spine x 30 seconds/Each

Movement Prep:
Lunge + PVC Pass Throughs x 10 Alt reps
A-Frame T-Spine Opener x 10 reps/Side
Hip Openers x 5 reps
Hip Closers x 5 reps
Deadbug x 5 reps/Side

Warm Up:

EMOM x 6 minutes
3 Burpees
6 Jump Squats
Single Skip to 45s

Technique & Review:

– Burgener Warm Up
– Clean
– Split Jerk

Warm up sets

*Set 1 x 4 reps @ Light
– Rest 2 minutes –

*Set 2 x 3 reps @ Light-Moderate
– Rest 2 minutes –

*Set 3 x 2 reps @ Moderate-Heavy Moderate
– Rest 2 minutes –

WOD

Every 3 minutes x 6 sets
Clean & Jerk x 1 rep

*WorKout Options*

– Over the course of 6 sets Build to a Heavy 1RM C&J
for the Day.

– Choose a weight based off your 1RM and work across all 6
sets with that weight (65-75%)

– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the
Lift.

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