WOD Saturday 10.05.2019

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Lying Hamstring Floss x 1 minute/Side

Movement Prep:
2 sets of:
Banded Lateral Walk x 25ft R/L
Banded FWD & BWD Walk x 25ft
Banded Glute Bridge x 15 reps

Warm Up:

Tabata Style 8 Alt rounds (20s of Work 10s of Rest)
KB Deadlift
No Push Up Burpees
Plank Hold
KB Swing

Technique & Review:

Deadlift
– Good Morning x 10 reps
– RDL x 10 reps
– Deadlift x 10 reps

3 sets to Build to Workout Load
5 Deadlifts
3 Bar Facing Burpees
– Rest 60 seconds b/t sets –

WOD

For time:
21.18.15.12.9.6.3
Deadlift (185/135)
Bar Facing Burpees

*L2

For time:
21.15.12.9.6
Deadlift (135/95)
Bar Facing Burpees

*L1

For time:
21.15.9.3
Deadlift (95/65)
Bar Facing Burpees

 

WOD Friday 10.04.2019

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

Movement Prep:
T-Twist x 10 Alt reps
Samson Stretch x 10 Alt reps
Inchworm + Push Up x 5 reps
Standing Hip Opener/Closer x 5 reps

Warm Up:

“A” Row or Bike
“B” – 2 rounds
5 Scap Pull Ups
7 Beat Swings
9 Hollow Rocks

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

HSPU
– Piked HSPU
– Box HSPU
– Strict HSPU
– Kipping HSPU

2 sets to build to workout load
7 Cal Row
5 Pull Ups
7 Wall Balls
5 HSPU
3-5 Power Snatch
– Rest 60 seconds b/t sets –

 

WOD

AMRAP in 14 minutes
60 Cal Row
50 CTB Pull Ups
40 Wall Balls (20/14)
30 Strict HSPU
20 Power Snatch (135/95)

*L2

AMRAP in 14 minutes
50 Cal Row
40 Pull Ups
30 Wall Balls (20/14)
20 HSPU
10 Power Snatch (115/75)

*L1

AMRAP in 14 minutes
40 Cal Row
30 Banded Pull Ups
20 Wall Balls
10 Box HSPU
10 Power Snatch (Light up to 75/55)

 

SWOD Thursday 10.03.2019

Accessory Work:

A. 4 sets of:
1000m row @ Moderate Pace
200m row @ Eazy Pace
500m row @ Faster Pace
200m row @ Eazy Pace
250m row @ Sprint Pace
– Rest 3 minutes b/t sets –

B. EMOM x 16 minutes
Min 1: 5 Burpee DB Box Step Overs (50/35) @ 24/20”
Min 2: 15 Push Ups + 50 Dbl-Unders
Min 3: 5 DB Power Cleans + 10 DB Front Squats
Min 4: Rest
*Each round add 1 rep to the Burpee DB Box Step Overs & 1 rep to the DB Power Cleans

WOD Thursday 10.03.2019

Mobility:
Couch Stretch x 1 minute/Side
90/90 Hip Rotations

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 5 minutes
“A” – Single Skips
“B” – 2 rounds of:
5 KB Deadlifts
5 Goblet Squats
5 KB Swings

Technique & Lift:

Squat Prep w/ Partner

“A” Holds bottom of 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) StepsPower Snatch

A. Take 20 minutes to Build to
Back Squat x 20RM

Warm-Up sets
2 sets x 6 reps @ Light-Moderate
2 sets x 4 reps @ Moderate
1 set x 2-4 reps @ 20RM weight

B. 3 sets of:
DB Renegade Row x 10 Alt reps (Push Up + Right Row + Left Row)
Banded Good Mornings x 15-25 reps
– Rest 60 seconds b/t sets –

WOD Wednesday 10.02.2019

WOD

4 rounds for time; In Pairs
18 Cal row or Bike
15 Push Press (115/85)
12 TTB
*Athletes will Alt exercises each round.
*Athletes will tag their partner before starting the next exercise.

* Example
Round 1
“A” Rows or Bikes 18 Cals
“B” 15 Push Press
“A” 12 TTB
Round 2
“B” Rows or Bikes 18 Cals
“A” 15 Push Press
“B” 12 TTB
Etc..

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

WOD Tuesday 10.01.2019

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Supine Scorpions x 10 Alt teps
Dynamic Cross Body Leg Swings x 10 reps/Leg
Dynamic Fwd/Bwd Leg Swings x 10 reps/Leg
Shoulder Pass Throughs x 10 reps

Warm Up:

“A” Row or Bike
“B” 1 round of:
10 Scap Push Ups
10 T-Twists
20 Mnt Climbers

Technique & Review:

2 rounds of:
3 Push Ups
5 KB Swings
7 Squats
3 Ring Dips
5 Box Jumps
7 Sit Ups
– Rest 60 seconds –

WOD

AMRAP in 10 minutes
10 Push Ups
20 KB Swings (24/16kg)
30 Squats

– Rest 3 minutes –

AMRAP in 10 minutes
10 Ring Dips
20 Box Jumps (24/20″)
30 Sit Ups

 

*Comp

AMRAP in 10 minutes
10 HSPU
20 Alt DB Snatch (50/35)
30 Wall Balls (20/14)

– Rest 3 minutes –

AMRAP in 10 minutes
10 Strict Ring Dips
20 Alt DB Step Ups (50/35) @ 24/20″
30 GHD Sit Ups

*L2

AMRAP in 10 minutes
10 Push Ups
15 KB Swings (24/16kg)
30 Squats

– Rest 3 minutes –

AMRAP in 10 minutes
10 Ring Dips
15 Box Jumps (24/20″)
30 Sit Ups

*L1

AMRAP in 10 minutes
7 Knee Push Ups
14 KB Swings (24/16kg)
21 Squats

– Rest 3 minutes –

AMRAP in 10 minutes
7 Banded Ring Dips
14 Box Jumps (Scale as needed)
21 Sit Ups

 

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