WOD Monday November 26th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
5 Hip Opener
5 Hip Closer
10 Russian Squats

Warm Up:
EMOM x 5 minutes
5 Wall Balls
3 Push Ups
Plank Hold to 45s

Technique:

Review

– Thruster

1 round with Bar
5 Push Press
5 Front Squat
5 Thrusters

Warm Up sets

*Set 1 x 7 reps @ Light
– Rest 90 seconds –

*Set 2 x 5 reps @ Light-Moderate
– Rest 90 seconds –

*Set 3 x 3 reps @ Moderate
– Rest 90 seconds –

WOD

Every 3 minutes x 5 sets
Thruster x 5 reps

*Build to a Heavy set of 5 or a new 5RM for the day.
*Rx – Start around 60-65% for your first working set.
*Pack
Start around 50-55% for your first working set.
*Pup
Thruster x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

SWOD Saturday November 24th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: Strict Pull Up x 6-8 reps
Min 2: Strict Ring Dip x 6-8 reps

B. EMOM x 15 minutes
Min 1: Wall Walks x 3 reps
Min 2: Double Unders x 60 reps
Min 3: BBJO x 10 reps (24/20″)

C. 3 sets of:
DB RDL’s x 15 reps (Heavy)
Rest 30 seconds
DB Prone Rows x 8-10 reps
Rest 60 seconds

D. Complete
50 L-Sit Over & Backs

Level 3:

A. Every 2 minutes x 5 sets
Bench Press
*Set 1 x 8 reps @ 50% of 1RM
*Set 2 x 6 reps @ 60%
*Sets 3-5 @ 10RM for the Day.

B. For time:
750m row
100ft HS Walk
21 CTB Pull Ups
500m row
75ft HS Walk
15 CTB Pull Ups
250m row
50ft HS Walk
9 CTB Pull Ups

D. Complete
100 Banded Pull Aparts
50 GHD Sit Ups

 

WOD Saturday November 24th

– Midday 3.0 from 9:30am-11:30am

Mobility:
Banded Hamstring Floss x 1 minute/Side
Banded Lat Stretch x 1 minute/Side
Partner T-Spine Opener x 30s/Each

Movement Prep: (AMRAP in 4 minutes)
Samson Stretch x 25ft
T-Twist x 10 reps
Crab Walk x 25ft
Hollow Hold x 15 seconds

Warm Up:
Rolling
Best of 5
*If you are +/- 100m perform 1 round of:
3 Ring Rows + 3 Hollow Rocks + 3 V-Ups

Technique:

Review

– Strict TTB/Wtd Strict TTB
– Beat Swing
– Kipping TTB

2 rounds of
10 Scap Pull Ups
5 Straight Arm Lean Backs
5 Knee Tucks
2-4 Strict TTB

2 rounds
Wtd Strict TTB x 3-5 reps (Med Ball)
Rest 60 to 90 seconds

2 rounds
5 Beat Swings
3-5 TTB
Rest 60 seconds

WOD

5 x 2 minute rounds of:
15 Cal Row or 10 Cal Bike
MAX reps of TTB
Rest 2 minutes

*Pack
5 x 2 minute rounds of:
12 Cal Row or 8 Cal Bike
MAX reps of TTB
Rest 2 minutes
*Pup
4 x 2 minute rounds of:
12 Cal Row or 8 Cal Bike
MAX reps of Knee Tuck
Rest 2 minutes

SWOD Friday November 23rd

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Back Squat
*Set 1 x 4 reps 70%
*Set 2 x 2 reps @ 80%
*Sets 3-5 x 1 rep @ 85-90%
*Set 6 x MAX reps @ 80%

B. Every 90 seconds x 6 sets
Power Snatch + Hang Power Snatch
*Sets 1-2 x 1+3 @ 60-65%
*Sets 3-4 x 2+2 @ 65-70%
*Sets 5-6 x 3+1 @ 70-75%

C. For time:
2.5km Bike
Into…
21.15.9
(R) KB Snatch (1.5/1pd)
(L) KB Snatch
TTB
Into..
2.5km Bike

D. Complete
100 Banded Hollow Roks

Level 3:

A. Every 90 seconds x 5 sets
Snatch Grip Push Press + Snatch Balance + OH Squat
*Sets 1-5 @ 70% of 1RM OH Squat

B. Every 90 seconds x 5 sets
Power Snatch x 3 TnG reps
*Sets 1-5 @ 70% of 1RM P.Snatch

C. For time; In Pairs
50 Strict HSPU (HS Hold)
30 Muscle Ups (Sandbag Hold 150/100)
10 rounds of “Macho Man” (Alt rounds)
3 Power Cleans + 3 Front Squat + 3 Push Jerks (185/135)

D. 3 sets of:
Clean Grip RDL x 5-7 reps
Rest 30 seconds
Ring “Y” Rows x 6-8 reps
Rest 30 seconds
L-Sit Pumps x 30 seconds
Rest 90 seconds

 

WOD Friday November 23rd

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
Shoulder Pass Throughs x 10 reps
Scap Push Up x 10 reps
Inch Worm + Push Up x 3 reps
Deadbug x 3 reps/Side

Warm Up:
Tabata x 6 Alt rounds (20s on/10s Off)
Single Skips
Plate GTOH
Squat

Technique:

Review

– Burgerner Warm Up
– Hang Squat Clean

2 sets (Dowel/Bar)
– High Hang Squat Clean x 3 reps
– Hang Squat Clean x 3 reps

2 rounds
Hang Squat Clean x 3-4 reps
Push Up x 4-5 reps
Rest 60 seconds
*Build to workout Load.

WOD

5 rounds for time:
15 Hang Squat Clean (135/95)
30 Push Ups
*Time Cap; 25 minutes

*Pack
5 rounds for time:
10 Hang Squat Clean (115/85)
20 Push Ups
*Pup
4 rounds for time:
10 Hang Squat Clean (95/65)
15 Push Ups

WOD Thursday November 22nd

– No Midday 3.0

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

Movement Prep: (AMRAP in 4 minutes)
5 Hip Openers
5 Hip Closers
10 Cat Camels
5 Russian Squats

Warm Up: (AMRAP in 5 minutes)
20 Cal Row or Bike
Into…
10 Reverse Lunge
10 KB Swings
10 Goblet Squats
30s Plank Hold

Technique:

Review

– Front Squat

Warm Up sets

*Set 1 x 4 reps @ Light
– Rest 90 seconds –

*Set 2 x 3 reps @ Light/Moderate
– Rest 90 seconds –

*Set 3 x 2 reps @ Moderate/Heavy Moderate
– Rest 90 seconds –

WOD

Every 2:30 minutes x 6 sets
Front Squat x 1 rep

*Build to a Heavy Single or a new 1RM for the day.
*Rx – Start around 70-75% for your first working set.
*Pack
Start around 65-70% for your first working set.
*Pup
Front Squat x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

SWOD Thursday November 22nd

– No Midday 3,0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: Flase Grip Static Hang x 5-10 seconds (Bar Hang)
Min 2: Beat Swing x 15-20 seconds

B. EMOM x 6 minutes
Min 1: Box HS Shoulder Taps x 12-14 Alt reps (High Box)
Min 2: Box HS Walk x 10 Steps R. 10 Steps L

C. EMOM x 12 minutes
Clean & Jerk x 1 rep
*Sets 1-6 @ 80%
*Sets 7-12 @ 85%

D. Starting at 0:00
3 rounds for time:
20/15 Cal Row
50ft DB Walking Lunge (50/35-Hand)

Starting at 10:00
6 rounds for time:
5 Unbroken CTB Pull Ups
12/8 Cal Row

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Tall Clean (Light)
Min 2: 4 Bounding Broad Jumps

B. Every 3 minutes x 4 sets
Big Clean Complex
*High Hang Clean + Hang Clean + Clean + Push Press +
High Hang Clean + Hang Clean + Clean + Push Jerk +
High Hang Clean + Hang Clean + Clean + Split Jerk
*Sets 1-4 x Max for the Day

C. Every 2 minutes x 4 sets
Dead Stop Front Squat x 1 rep
*Sets 1-4 @ 85-90% of 1RM Front Squat

D. 3 sets of:
10 BBJO (24/20″)
15 Wall Balls (30/20)
20 Alt DB Snatch
15 Wall Balls
10 BBJO
Rest 3 minutes
*Rnd 1 @ 50/35
*Rnd 2 @ 60/40
*Rnd 3 @ 70/50

 

WOD Wednesday November 21st

– No Midday 3.0

WOD

Rest Day

Or

4 rounds for time; In Pairs
10 Hang Power Cleans (95/65)
15 Wall Ball Shots (20/14)
10 Push Press
15 Box Jumps (24/20)
10 Hang Power Snatch (95/65)

* Only one athlete may be working at a time.
* Athletes will Alternate exercises until both have completed 2 rounds each.

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

SWOD Tuesday November 20th

– No Midday 3.0

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Push Jerk
*Sets 1-4 @ Build to a 1RM for the Day
*Sets 5-6 x 3 reps @ 70-75% of 1RM

B. Every 3 minutes x 5 sets
Deadlift
*Sets 1-2 x 10 reps @ 50-60% of 1RM
*Set 3 x 8 reps @ 75%
*Sets 4-5 x 6 reps @ 80%

C. 10 rounds for total reps:
45 seconds x MAX Wall Balls (30/20)
Rest 15 seconds
30 seconds x MAX Alt DB Snatch (50/35)
Rest 30 seconds
15 seconds x MAX Push Ups
Rest 45 seconds

D. EMOM x 6 minutes
Min 1: Wtd Chinese Planks
Min 2: Rest

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Pause Push Press + 3 Pause Push Jerks (Light)
Min 2: 3 Tall Jerks

B. Every 2 minutes x 6 sets
Pause Split Jerk + Split Jerk
*Sets 1-4 x Max for the Day
*Sets 5-6 @ 90-95% of Max

C. Every 90 seconds x 5 sets
Power Clean x 3 TnG reps
*Sets 1-5 @ 70% of 1RM P.Clean

D. Starting at 0:00
For time:
21.15.9
Cal Row
(R) KB Snatch (1.5/1pd)
(L) KB Snatch

Starting at 10:00
9.15.21
Pull Up
Cal Bike
Strict Ring Dip

 

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