WOD Tuesday March 26th

Mobility:
Pigeon Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Deadbugs x 10 Alt reps

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:

Deadlift
– Good Morning x 10 reps
– RDL x 10 reps
– Deadlift x 10 reps (Bar)
– Single Leg Glute Bridge x 10 reps/Leg

*3 sets to build up to workout weight

Set 1
100m Jog
Deadlift x 7 reps (Light)
– Rest 60 seconds –

Set 2
100m Jog
Deadlift x 5 reps (Moderate)
– Rest 60 seconds –

Set 3
100m Jog
Deadlift x 5 reps (Workout Weight)

WOD

For time:
600m run
21 Deadlifts (225/155)
1000m run
15 Deadlifts
600m run
21 Deadlifts

*Pack
400m run
21 Deadlifts (185/135)
800m run
15 Deadlifts
400m run
21 Deadlifts
*Pup
400m run
15 Deadlifts (135/95)
400m run
15 Deadlifts
400m run
15 Deadlifts

WOD Monday March 25th

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Cat Camel x 10 reps
T-Twists x 10 Alt reps
Birddogs x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
50 Skips
5 Ring Rows
5 No Push Up Burpees

Technique & Review:

Strict/Wtd Pull Up
– Scap Pull Up x 10 reps
– Essentric Lowers x 1-3 reps @ Slow TEMPO
– Strict Pull Up x 1-3 reps

Every 2 minutes x 6 sets
Wtd Pull Up

*Sets 1-4 x 3 reps
*Sets 5-6 x MAX Reps

* In sets 1-4 Build up to a heavy set of 3 reps for the day.
* In sets 5-6 without weight perform a Max set of Unbroken Reps.

– Choose a light-moderate weight and work across in sets 1-4 for
3 reps and then sets 5-6 without weight perform a Max set of Unbroken Reps.

– Choose a light-Moderate band that will challenge you to perform 4 sets of
3 reps. In sets 5-6 use a heavier band to perform MAX reps.

WOD

3 rounds for Max Reps:
1 Minute x MAX Dbl-Unders
2 Minutes x MAX KB Swings (2/1.5pd)
Rest 1 minute

*Pack
3 rounds for Max Reps
1 Minute x MAX Dbl-Unders
2 Minutes x MAX KB Swings (1.5/1pd)
*Pup
3 rounds for Max Reps
1 Minute x MAX Dbl-Under Attempts
2 Minutes x MAX KB Swings (Scale as needed)

WOD Saturday March 23rd

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

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:

Push Press
– Strict Press x 7 reps
– Push Press x 5 reps
– Push Jerk x 3 reps

* 2-3 sets to build to workout weight and STOH mvmnt which you
feel most comfortable with for the weight and reps.

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

WOD

For time:
1200m Run
5 Rope Climbs
21 Shoulder to Overhead (135/95)
800m run
3 Rope Climbs
15 STOH
400m run
1 Rope Climb
9 STOH

*Pack
1000m Run
3 Rope Climbs
21 Shoulder to Overhead (115/85)
600m run
2 Rope Climbs
15 STOH
400m run
1 Rope Climb
9 STOH

*Pup
800m run
1 Rope Climb
21 Shoulder to Overhead (95/65)
400m run
1 Rope Climb
15 STOH
200m run
1 Rope Climb

WOD Friday March 22nd

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

Movement Prep:
Cat Camel x 10 reps
Supine Scorpions x 10 Alt reps
Inch Worm + Push Up x 5 reps
Cossack Squat x 10 Alt reps

Warm Up:

6 minutes of:
“A” Row or Bike
“B” 1 round of
5 Ring Rows
10 Hollow Rocks
15 Squats

Technique & Review:

CTB/Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

Thruster
– Should Press x 5 reps
– Push Press x 5 reps
– Front Squat x 5 reps
– Thruster x 5 reps

2 rounds
Thruster x 3-5 reps
CTB/Pull Up x 2-4 reps
– Rest 90 seconds –

*Increase weight each set to your workout weight.

WOD

“19.5”
For time: (20 minute Cap)
33.27.21.15.9
Thrusters (95/65)
CTB Pull Ups

*Pack
27.21.15.9
Thrusters (75/55)
Pull Ups
*Pup
21.15.9.
Banded Pull Ups
Thrusters (Scale as needed)

WOD Thursday March 21st

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

Movement Prep:
Paleo T-Spine Opener x 5 reps/Side
Hip Opener/Closers x 5 reps/Side
Russian Squats x 10 reps
Deadbug x 5 reps/Side

Warm Up:

AMRAP in 3 minutes
30 Skips
5 Jump Squats
4 Push Ups
3 V-Ups

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

Warm Up sets

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

Every 2 minutes x 6 sets
Power Clean

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

* In sets 1-4 Build up to Heavy Single or 1RM for the Day.
* In set 5 drop down to 65-75% of today’s 1RM and perform 3 TnG reps.
* In set 6 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 set 5 and 50-60% for set 6.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

WOD

AMRAP in 8 minutes
50 Dbl-Unders
10 Burpees
15 Sit Ups

*Pack & Pup
Scale as needed

SWOD Thursday March 21st

STRENGTH

A. Every 2 minutes x 6 sets
Back Squat + Front Squat
*Sets 1-6 x 4+2 @ 75-80% of 1RM Squat Clean
*Perform 4 Back Squats, rack the bar then perform 2 Front Squats.

B. 3 rounds for time
15 DB Front Squats (50/35)
20 Box Jumps w/ Step Down (24/20″)

– Rest 3 minutes –

3 rounds for time:
400m run
15 DB Push Press (50/35)

– Rest 3 minutes –

3 rounds for time
7 Devils Press (50/35)
14 TTB

C. EMOM x 6 minutes
Min 1: Sandbag Hold (150/100)
Min 2: Rest

WOD Tuesday March 19th

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

Movement Prep:
Knee Tuck to Samson x 10 Alt reps
Dynamic Hip Opener x 10 reps/Leg
Single Leg Toe Touch x 10 Alt reps

Warm Up:

EMOM x 5 minutes
5 Jump Squats
5 Ring Rows
*Single Skip to 45 seconds

Technique & Review:

2 rounds:
Wall Balls x 5-7 reps
Box Jumps x 3 reps (Step Down)
Cal Row or Bike x 5-7 Cals
Box Jumps x 3 reps (Step Down)
TTB/Knee Tuck x 3-5 reps
– Rest 60 seconds –

*Build to Workout Box Height

WOD

For time: (15 minute Cap)
50 Wall Balls (20/14)
25 Box Jumps (24/20″)
50 Cal Row or 40 Cal Bike
25 Box Jumps
50 TTB

*Pack
40 Wall Balls (20/14)
25 Box Jumps (24/20″)
40 Cal Row or 30 Cal Bike
25 Box Jumps
40 TTB
*Pup
35 Wall Balls (20/14)
20 Box Jumps (24/20″)
35 Cal Row or 20 Cal Bike
20 Box Jumps
35 Knee Tucks

Successory Work:

2-3 sets of:
Banded Pull Aparts x 15-20 reps
Stationary Bear Steps x 10-20 Alt reps (Opposite Arm & Leg)
Banded Tricep Push Downs x 10-15 reps
– Rest 60 seconds –

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