WOD Tuesday January 22nd

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Scap Push Up + T-Twist x 10 Alt reps
Supine Scorpions x 10 Alt reps

Warm Up:

EMOM x 6 minutes
Min 1: Row or Bike x 45 seconds
Min 2: 6 Ring Rows + 5 Hollow Rocks + 4 Push Ups

Technique & Review:

Pull Up/CTB Pull Up
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Strict Pull Ups x 2-4 reps
– CTB/Pull Up/Banded Pull Up x 3-5 reps

Push Press
– Strict Press x 5 reps
– Push Press x 5 reps
* Take 2-3 sets to Build to your workout weight.

1 round of:
10-20 Dbl-Unders
7 Pull Ups
5 Push Press
3 Burpees Over the Bar

WOD

AMRAP in 20 minutes
21 CTB Pull Ups
50 Dbl-Unders
15 Push Press (135/95)
50 Dbl-Unders
9 Burpees Over the Bar

*Pack
21 Pull Ups
40 Dbl-Unders
15 Push Press (115/75)
40 Dbl-Unders
9 Burpees Over the Bar
*Pup
15 Banded Pull Ups
25 Dbl-Unders or 30s Of Attempts
12 Pus Press (95/65)
25 Dbl-Unders or 30s Of Attempts
9 Burpees Over the Bar

SWOD Tuesday January 22nd

STRENGTH

Level 2:

A. Every 3 minutes x 5 sets
Back Squat
*Set 1 x 5 reps @ 75%
*Set 2 x 3 reps @ 85%
*Set 3-x 1 rep @ 90%
*Sets 4-5 x 10 reps @ 75%

B. EMOM x 6 minutes
Min 1: High Hang Snatch x 3 reps
Min 2: Snatch Balance x 3 reps
*Using 50% of 1RM P.Snatch

C. Every 2 minutes x 6 sets
Snatch
*Sets 1-2 x 4 reps @ 65-70% of 1RM Snatch
*Sets 3-4 x 2 reps @ 75%
*Sets 5-6 x 1 rep @ 80-85%

D. 3 sets of:
Ring Plank Holds x 60 seconds
Rest 60 seconds

Level 3:

A. Every 2 minutes x 5 sets
Back Squat x 3 reps
*Sets 1-2 @ 75%
*Sets 3-5 @ 80%

B. Every 90 seconds x 6 sets
Hang Power Clean + Push Jerk
*Sets 1 & 4 x 3+1 @ 70% of 1RM P.Clean
*Sets 2 & 5 x 2+2 @ 75%
*Sets 3 & 6 x 1+3 @ 80%

C. EMOM x 10 minutes
Min 1: 10 Alt DB Snatch (50/35) + 3 Bar Muscle Ups
Min 2: 10 DB Thrusters + 6 TTB

D. 3 rounds for time
3 Rope Climbs
25 Wall Balls (30/20)
2 Rope Climbs
15 BBJO (24/20”)
1 Rope Climb

 

WOD Monday January 21st

Mobility:
Couch Stretch x 1 minute/Side
Adductor Stretch x 1 minute/Side

Movement Prep:
Hip Opener x 5 reps/Side
Hip Closer x 5 reps/Side
Deadbug x 5 reps/Side
Banded Walk x 25ft O/B

Warm Up:

AMRAP in 4 minutes
50 Skips
10 Reverse Lunges
8 KB Swings
6 Goblet Squats

Technique & Review:

– Back Squat
– DB or KB Reverse Lunge

WOD

A. Every 3 minutes x 6 sets
Back Squat
*Set 1 x 10 reps @ 50%
*Set 2 x 8 reps @ 60%
*Set 3 x 6 reps @ 65-70%
*Sets 5-6 x 4 reps @ 70-75%

B. Every 2 minutes x 4 sets
DB or KB RDL x 10 reps
Into…
DB or KB Reverse Lunge x 10 Alt reps

C. 3 sets of
(R) Side Plank Hold x 15-20 seconds
Prone Plank Hold x 30-45 seconds
(L) Side Plank Hold x 15-20 seconds

SWOD Monday January 21st

STRENGTH

Level 2:

A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-3 x 6 reps @ 65-70% of 1RM
*Sets 4-6 x 4 reps @ 75-80%

B. EMOM x 12 minutes
Min 1: Power Cleans x 3-5 reps
Min 2: Strict Ring Dips x 7-10 reps
*Use 70-75-% of 1RM P.Clean

C. AMRAP in 20 minutes
21 Cal row
50 Dbl-Unders
15 DB Push Press (50/35)
50 Dbl-Unders
9 Burpees Over the Erg

Level 3: 

A. Every 90 seconds x 6 sets
Hang Power Snatch + Snatch
*Sets 1 & 4 x 3+1 @ 70% of 1RM Snatch
*Sets 2 & 5 x 2+2 @ 75%
*Sets 3 & 6 x 1+3 @ 80%

B. Every 90 seconds x 5 sets
Clean Pulls
*Sets 1-3 @ 80% of 1RM Clean
*Sets 4-5 @ 85-90%

C. 4 sets of
15 Cal Bike
50 Dbl-Unders
12 CTB Pull Ups
50 Dbl-Unders
9 Dbl KB Snatch (1.5/1pd Hand)
Rest 2 minutes

 

WOD Saturday January 19th

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Openers x 5 reps/Side
Hip Closers x 5 reps/Side
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
“Partner “”A”” – Rows or Bikes”
“Partner “”B”” – 2 rounds of:”
5 Drop Squats
10 Beat Swings
*Switch back and forth for 5 minutes

Technique & Review:

Clean & Jerk
– Burgener Warm Up
– 3 Pos Clean + Push Jerk + Split Jerk

A. Every 90 seconds x 4 sets
Power Clean + Fron Squat + Push Jerk + Split Jerk
*Sets 1-4 @50-60% of 1RM Power Clean

B. Every 90 seconds x 4 sets
Squat Clean + Jerk
*Sets 1-4 @ 60-70% of 1RM Power Clean

WOD

For time:
30 Squat Clean & Jerk (135/95)

*Pack
30 Squat Clean & Jerk (115/85)
*Pup
30 Squat Clean & Jerk (95/65)

SWOD Saturday January 19th

STRENGTH

Level 2:

A. Every 2 minutes x 5 sets
Pause Front + Front Squat
*Sets 1-5 x 1+2
*Build to a Max for the Day

B. Every 6 minutes x 3 sets
400m run
5 Wall Walks
20 Alt DB Snatches
*Set 1 @ 55/40
*Set 2 @ 50/35
*Set 3 @ 45/30

C. 3 sets of:
30 seconds x MAX Banded Pull Aparts
Rest 30 seconds
30 seconds x MAX Banded Front Raises
Rest 30 sexonds
30 seconds x MAX Hollow Rocks

Level 3:

A. EMOM x 10 minutes
Min 1: 15/10 Cal Row
Min 2: 10/8 Cal Bike

B. 3 rounds for time:
40 Wall Balls (20/14)
30 TTB
20 Deadlifts (225/155)
10 Muscle Ups

C. EMOM x 6 minites
Min 1: Sandbag Hold
Min 2: Rest

 

SWOD Friday January 18th

STRENGTH

Level 2:

A. 3 sets, NOT for time:
4 Rope Pull Ups
6 Ring to Chest Pull Up
8 Strict Pull Ups
– Rest as needed b/t –

B. EMOM x 10 minutes
Min 1: 10 Front Squats (115/85)
Min 2: 12 Burpees Over the Bar

C. 3 sets for time:
21.15.9
Cal Row
Plate GTOH (45/35)
Cal Bike

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

Level 3:
A.
Every 2 minutes x 6 sets
1 1/4 Front Squat x 3 reps
*Sets 1-2 @ 65-70% of 1RM Front Squat
*Sets 3-6 @ 75%

B. Every 90 seconds x 6 sets
Hang Clean + Split Jerk
*Sets 1-2 x 2+2 @ 65-70% of 1RM C&J
*Sets 3-6 x 2+2 @ 75

C. 3 rounds for time:
400m run
3 rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Squats

D. 3 sets of:
KB Split Squat x 6 reps/Leg
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 Friday January 18th

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

Movement Prep:
V Step x 25ft
Supine Scorpion x 10 Alt reps
Bird dog x 5 reps/Side
Inch Worm x 25ft

Warm Up:

AMRAP 4 minutes
50 Skips
9 Ring Rows (Palms Up or Down)
6 Alt Jumping Lunges
3 Push Ups

Technique & Review:

A. Every 2 minutes x 4 sets
DB or KB Reverse Lunges x 20 Alt reps
*Build in weight over the 4 sets

B. Every 2 minutes x 4 sets
Single Arm DB Press x 6 reps/Arm
*Build in weight over the 4 sets

C. EMOM x 6 minutes
Min 1: Wtd Plank Hold
Min 2: Rest

WOD

AMRAP in 8 minutes
20 Wall Balls (20/14)
10 Burpee Pull Ups

*Pack
20 Wall Balls
7 Burpee Pull Ups
*Pup
15 Wall Balls
5 Burpee Pull Ups

SWOD Thursday January 17th

 

Level 2:

A. Every 2 minutes x 6 sets
Clean & Jerk x 1 rep
*Sets 1-4 @ 80% of 1RM C&J
*Sets 5-6 @ 85-90%

B. Every 2 minutes x 4 sets
300/250m row
MAX DB Hang Cleans (45/30)
Rest 1 minute

C. EMOM x 12 minutes
Min 1: (R) Single Arm DB OH Walking Lunge x 50ft
Min 2: 5 CTB Pull Ups + 7 TTB
Min 3: (L) Single Arm DB OH Walking Lunge x 50ft
Min 4: Dbl-Unders x 60 reps

D. 3 sets of:
Dbl KB Deadlifts x 30 seconds
Rest 30 seconds
Dbl KB Front Squats x 30 seconds
Rest 60 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: Bike x 45s @ EZ Pace
Min 2: Jump Squat x 4 reps @ 30% of 1RM

B. Every 90 seconds x 6 sets
Hang Snatch x 2 reps
*Set 1 @ 70% of 1RM Snatch
*Set 2 @ 75%
*Sets 4-6 @ 80%

C. AMRAP in 3 minutes x 4 sets
15/10 Cal Row
8 DB Box Step Overs (50/35) @ 24/20”
6 Hang DB Clean & Jerk
MAX BBJO
Rest 2 minutes

D. 3 sets of:
Ring to Chest Pull Up + Strict Muscle Up + Strict Dip (2+2+4)
Rest 30 seconds
Incline DB Fly’s x 10-12 reps
Rest 90 seconds

 

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