WOD Friday 04.12.2019

Banded Front Rack Stretch x 1 minute/Side
Wrist Mobility
Wtd Ankle Mobility x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Paleo T-Spine Opener x 10 reps/Side
Russian Squats x 10 reps
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
(R) KB Front Rack Squat x 3 reps
KB Push Press x 3 reps
(L) KB Front Rack Squat x 3 reps
KB Push Press x 3 reps
200m Jog


A. Every 2 minutes x 3 sets
Front Squat
*Set 1 x 10 reps @ Light
*Set 2 x 5 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

B. Every 3 minutes x 5 sets
Front Squat x 5 reps

*Rx – Perform sets 1-5 @ 75% of 1RM
*Pack – Perform sets 1-5 @ 65% of 1RM
*Pup – Pick a weight you can perform perfect reps in all 5 sets.

C. 3 sets of:
Side Plank x 30-45 seconds
Prone Plank x 45-60 seconds
Side Plank x 30-45 seconds
– Rest 60 seconds –

WOD Thursday 04.11.2019

Couch Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

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

Warm Up:

EMOM x 4 minutes
3 Push Ups
6 Alt Jumping Lunges
Single Skip

Technique & Review:

Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Strict Pull Up x 1-3 reps

– Reverse Lunge x 3-5 reps/Leg
– Pistol Step Downs x 3-5 reps/Leg
– Box Pistols x 3-5 reps/Leg
– Banded Pistols x 3-5 reps/Leg
– Pistols x 3-5 reps/Leg

Ring Dips
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip Lowers x 3-5 reps
– Ring Dip x 3-5 reps


For time:
20 Strict Pull Ups
40 Alt Pistols
30 Strict Ring Dips
40 Alt Pistols
20 Strict Pul Ups

15 Strict Pull Ups
30 Alt Pistols
20 Strict Ring Dips
30 Alt Pistols
15 Strict Pull Ups
15 Banded Strict Pull Ups
30 Alt Box Pistols
20 Strict Banded Ring/P-Bar Dips
30 Alt Box Pistols
15 Banded Strict Pull Ups

SWOD Thursday 04.11.2019


A. 3 sets of:
Banded Lateral Walk x 25ft (R)
Banded Squats x 10 reps
Banded Lateral Walk x 25ft (L)
Banded Deadbug x 10 Alt reps

B. Every 2 minutes x 6 sets
Box Front Squat
*Sets 1-6 x 1 rep @ 85-90% of 1RM Clean

C. 4 sets of
500m Row
10 Burpee Box Overs (40/36″)
25 Wall Balls (30/20)
– Rest 2 minutes b/t sets –

D. 3 sets of:
Wtd Hip Extensions x 12-15 reps
Rest 30 seconds
KB Front Rack Hold x 60 seconds (24-32kg/16-20kg)
Rest 60 seconds

WOD Wednesday 04.10.2019

– No Midday 3.0


For Time; In Pairs
21 Deadlifts (185/135)
21 Burpees Over the Bar
15 Deadlifts (235/165)
15 Bar Facing Burpees
9 Deadlifts (285/195)
9 Burpee Box Jumps (24/20″)

*Partner “A” will perform 21 Deadlifts while Partner “B” is in a HS Hold, then switch.
*Partner “A” will perform 21 Burpees Over the Bar while Partner “B” in a Static Hang on the Bar, then Switch.
*After each section is complete both partners can add the weight to the bar and perform the next portion of the workout.

*Scaled weights
21 Deadlifts (135/95)
15 Deadlifts (185/135)
9 Deadlifts (235/165)

Class Times:
Phase 3.0:

Taranis House League Team Info.

We are excited to announce that starting the weekend of May 4th and 5th 2019 we will be launching our first “season” of the Taranis House League! This league is being designed to be fun, inclusive, and have a good level of competitiveness and sportsmanship. One of the things we pride ourselves on at Taranis is enforcing quality movements, clean reps, and well-organized events. We will be bringing this same level of quality to you during our in-house league!  

The details of the league will be somewhat organic in nature and may change season-to-season based on what works and what doesn’t work but rest assured, any changes throughout time will be undoubtedly better for the overall experience of the athletes and referees. Here are some main points to get you started: 


  • Teams will be comprised of two-to-three athletes. Two athletes will compete per game. 
  • There are no sex/gender requirements per team 
  • Games (matches) will take place on Saturdays and Sundays. The MOST LIKELY times will be 11:30AM-1:00PM on Saturdays and 2:00PM-4:00PM on Sundays. 
  • Seasons will last between 5 and 7 weeks that will include round robin play, playoffs and finals. 
  • The number of games and number of weeks will be dependent on the number of teams that register. You could be scheduled for multiple games in a weekend. 
  • Teams can make substitutions game-to-game but NOT during a game. You must be able to field two athletes to play that game but the third athlete on the team DOES NOT have to be present. 
  • Games will be in a head-to-head format resulting in a win/loss record 
  • Win/Loss record will determine the SINGLE KNOCK-OUT playoff bracket. 
  • Depending on the number of teams registered you MAY be put into pools and/or divisions for ease of match-up scheduling. 
  • You will be placed into the divisions/pools based on the opinions of an oversight committee.  


  • The Oversight Committee will be in charge of workouts, schedule, rules, dispute resolution, and any other administrative duties of the league. 
  • All games will be officiated by a paid referee and a member of the oversight committee will supervise all game days. 
  • You ARE permitted to participate in the league and also be a referee, however referees will not referee in their own pool or division. Bear in mind that the time commitment for this could be quite demanding if you are doing both. 
  • Any disputes arising from refereeing or other issues will follow a dispute resolution process. 
  • League fees will be approximately $150 per team and will go to cover referee fees, oversight supervisor, division winner prize money, facility/league administration, insurance and overhead. League fees are subject to change depending on actual operating costs and prize money. 
  • Division winner prize money will be dependent on number of teams registered. 

Once your team is registered and you have determined a team name and established who will be the team captain, you are ready to go for the competition. The Team Captain must attend an information session on April 27, 2019 at 11:30AM at Taranis. At this meeting we will go over the rules and expectations of teams and athletes. Our goal is to try and have the schedule of games and workouts completed for the Captain’s meeting so teams can begin to plan their strategies and to deal with any potential scheduling conflicts. If all of the workouts are not ready for the captain’s meeting, they will all be ready by the first game day in May. 

Team registration deadline: April 22nd, 2019.

Team Captain’s meeting: April 27, 2019 at 11:30am

League fees due(cash): May 1, 2019.


SWOD Tuesday 04.08.2019


A. EMOM x 6 minutes
Min 1: Dbl-KB OH Hold x 30 seconds
Min 2: KB Zotts Press x 6-8 Alt reps

B. Every 2 minutes x 6 sets
Hang Clean + Front Squat + Clean + Clean
*Sets 1-3 @ 65% of Last weeks “Heavy” Clean
*Sets 4-6 @ 75%

C. Every 90 seconds x 4 sets
DB Power Snatch
*Set 1 x 14 Alt reps (70-80/50-55)
*Set 2 x 16 Alt reps (60-70/45-50)
*Set 3 x 18 Alt reps (50-60/35-45)
*Set 4 x 20 Alt reps (40-50/30-35)

D. In 2 minutes x 4 sets
15/10 Bike Cals
30 Squats
MAX Burpee Pull Ups
– Rest 2 minutes –

E. 3 sets of:
30 seconds x ME Banded Pull Aparts
Rest 30 seconds
30 seconds x ME Banded Front Raises
Rest 30 seconds
30 seconds x ME Hollow Lat Pull Downs
Rest 60 seconds

WOD Tuesday 04.09.2019

Overhead Banded Stretch x 1minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Hip Opener/Closers x 5 reps/Side
Russian Squats x 10 reps
Bird Dog x 5 reps/Side

Warm Up:

AMRAP in 3 minutes
20 Mnt Climbers
5 Push Ups
10 Jump Squats
5 Ring Rows

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

Warm Up Sets

Every 2 minutes x 3 sets
Power Snatch

*Set 1 x 4 reps (Light – Moderate)
*Set 2 x 3 reps (Moderate)
*Set 3 x 2 reps (Heavy Moderate)


Every 90 seconds x 8 sets
Power Snatch

*Sets 1-4 x 1 rep
*Set 5-6 x 3 TnG reps
*Set 7-8 x 5 TnG reps

* In sets 1-4 Build up to Heavy Single or 1RM for the Day.
* In sets 5-6 drop down to 65-75% of today’s 1RM and perform 3 TnG reps.
* In set 7-8 drop down to 50-60% of today’s 1RM for 5 TnG reps.

– Choose a weight based off your 1RM and work across in sets 1-4 (80-85%)
and then drop down to 65-75% for sets 5-6 and 50-60% for sets 7-8.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

SWOD Monday 04.08.2019


A. EMOM x 6 minutes
Min 1: 3-Pos Snatch + Snatch Balance
Min 2: KB Wind Mill x 3 reps/Side (Light)
*After each position Snatch perform 1 Snatch Balance
*Set 1 @ Bar
*Sets 2-3 @ 95/65

B. Every 90 seconds x 9 sets
POS Snatch
*Sets 1-3 x 2 reps (High Hang Snatch) @ 60% of Last Weeks Heavy Single
*Sets 4-6 x 2 reps (Hang Snatch) @ 70%
*Sets 7-9 x 2 reps (Floor) @ 80%

C. Every 3 minutes x 6 sets
Box Squat @ 32X1 TEMPO
*Set 1 x 5 reps @ 60%
*Set 2 x 3 reps @ 70%
*Set 3 x 1 rep @ 80%
*Sets 4-6 x 7 reps @ 75%
*Hold true to the TEMPO, 3 seconds down, 2 second pause on the box.
*Box height should be just at or below 90.

D. 3 sets of:
False Grip Ring Pull Ups x 3-5 reps
Rest 30 seconds
Ring Push Ups x 8-10 reps
Rest 30 seconds
Barbell RDL x 20 reps @ 50% of 1RM Back Squat
Rest 90 seconds

WOD Monday 04.08.2019

Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side
Partner Hamstring Stretch x 30s/Side

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

Warm Up:

AMRAP in 5 minutes
“A” Single Skip
“B” 1 round of:
50ft Walking Lunge
10 Beat Swings
5 V-Ups

Technique & Review:

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


AMRAP 15 minutes of:
100 Dbl-Unders
600m Run
25 TTB

AMRAP in 15 minutes of:
75 Dbl-Unders
600m Run
15 TTB
AMRAP in 15 minutes of:
50 Dbl-Unders or 60s of Attempts
400m Run
20 Knee Tucks

Successary Work: 3 sets of:
KB Front Rack Reverse Lunge x 10 reps/Leg
Keeling KB Press x 5 reps/Arm
Rest 60 seconds

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