WOD Tuesday 08.06.2019

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

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Cross Over Lunge
25ft Hip Opener/Closer

Warm Up:

10 minutes of:
– Coach Led Running + Ladder Drills

Technique & Review:

2 sets to Build to Workout Load & Height
200m Jog
7 KB Swings
3 Burpee Box Jump
– Rest 60 seconds b/t sets –

WOD

For time:
800m run
Into…
3 rounds of:
KB Swings
Burpee Box Jumps
Into…
800m run

*Comp & L3
25 KB Swings (32/24kg)
20 Burpee Box Jumps (24/20″)
*L2
20 KB Swings (24/16kg)
15 Burpee Box Jumps (24/20″)
*L1
400m run
3 rounds of
15 KB Swings (Scale as needed)
10 Burpee Box Jumps (Scale as needed)
Into…
400m run

WOD Monday 08.05.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Deadbugs x 5 reps/Side
Hamstring Floss x 1 minute/Side

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Supine Scorpion x 10 Alt reps
Birddogs x 5 reps/Side
Banded Lateral Walk x 50ft (25ft R.25ft L)

Warm Up:

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

Technique & Lift:

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Full ROM Deadlift x 10 reps

A. Every 2 minutes x 3 sets
Deadlift
*Set 1 x 4 reps @ Light – Moderate
*Set 2 x 3 reps @ Moderate – Heavy Moderate
*Set 3 x 2 reps @ Heavy Moderate – Opening Weight

B. Every 3 minutes x 5 sets
Deadlift x 3 reps

*Comp & L3– Build up to 80-85% of your 1RM Deadlift.
*L2 – Build up to 70-75% of your 1RM Deadlift.
*L1 – Pick a light load to focus on your Tech.

C. 3 sets of:
KB or DB Reverse Lunges x 20 Alt reps
Into…
KB or DB Rows x 10 reps/Arm
Into…
Plank Hold x 30-45 seconds
– Rest 60 seconds b/t sets –

WOD Saturday 08.03.2019

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

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Cross Over Lunge
25ft Hip Opener/Closer

Warm Up:

10 minutes of:
– Coach Led Running Drills

Technique & Review:

Thruster
– Burgener Warm Up
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Front Squat x 5 reps
– Thruster x 5 reps

TTB
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps

Every 2 minutes x 3 sets
5 Thrusters
3 TTB
100m Jog

WOD

For time:
9.12.15.18.21
Thrusters
TTB
*Perform a 400m run after every round.
*Time Cap 25 minutes

*Comp – 115/85
*L3 – 95/65
*L2 – 75/55
*L1 – 9.12.15.18
Thrusters (Light load up to 75/55)
Knee Tucks

WOD Friday 08.02.2019

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

Movement Prep:
Cat Camel x 10 reps
Kneeling to Squat x 10 Alt reps
Russian Squats x 10 reps

Warm Up:

EMOM x 4 minutes
5 Med Ball Clean to Wall Ball
10 KB Swings

Technique & Review:

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

Every 2 minutes x 3 sets
4 Bar Facing Burpees
3 Power Cleans

WOD

4 rounds for time:
20 Bar Facing Burpees
10 Power Cleans
– Rest 1 minute b/t rounds –

*Comp – 185/135
*L3 – 165/115
*L24 rounds of:
15 Bar Facing Burpees
10 Power Cleans (135/95)
*L14 rounds of:
12 Bar Facing Burpees
8 Power Cleans (Light load up to 95/65)

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