WOD Tuesday 05.21.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
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
Samson Stretch x 25ft
Inch Worm x 25ft

Warm Up:

EMOM x 4 minutes
4 Jump Squats
4 Push Ups
4 V-Ups
Plank Hold to 45 seconds

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

Muscle Up
* 1 round of: (Low Rings)
Rings to Chest x 5 reps
Transition x 5 reps
Press to Support x 5 reps
* 1 round of: (High Rings)
Beat Swing x 5-7 reps
* 2 rounds of: (Low Rings)
Muscle Up/Assisted x 2-3 reps

Shoulder to Overhead (STOH)
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps

3 sets to Build to Workout Weight
Push Press x 2 reps
Push Jerk x 3 reps
– Rest 60 to 90 seconds b/t sets –

WOD

4 rounds for time:
4 Muscle Ups
13 STOH (135/95)

*Pack
A) 4 rounds for time:
2 Muscle Ups
13 STOH (95-115/65-85)
– or –
B) 4 rounds for time:
8 CTB Pull Ups
13 STOH (95-115/65-85)
*Pup
4 rounds for time:
8 Banded CTB Pull Ups
13 STOH (75-95/55-65)

SWOD Tuesday 05.21.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: High Hang Snatch x 3 reps
Min 2: 3 Snatch Balance + OH Squat

B. Every 2 minutes x 10 sets
Snatch x 1 rep
*Sets 1-5 @ 60-75%
*Sets 6-10 @ 75-80%

C. AMRAP in 10 minutes
12/8 Cal Row
10 Power Snatch (95/65)
5 Burpees Over the Bar
*Every round add 2 Calories

D. 3 sets of:
Strict Ring Dips x 6-10 reps
Rest 30 seconds
Banded Push Up x 8-10 reps
Rest 30 seconds
Banded Tricep Push Downs x 15-20 reps
Rest 90 seconds

SWOD Monday 05.20.2019

STRENGTH

A. Every 3 minutes x 6 sets of:
Box Front Squat
*Set 1 x 6 reps @ 75% @ 1RM Squat Clean
*Set 2 x 4 reps @ 80%
*Set 3 x 2 reps @ 85%
*Set 4 x 6 reps @ 80%
*Set 5 x 4 res @ 85%
*Set 6 x 2 reps @ 90%

B. EMOM x 21 minutes
Min 1: DB Reverse Lunges x 12 Alt reps (50/35)
Min 2: DB Snatch x 16 Alt reps
Min 3: Assault Bike Cals x 15/10

C. 3 sets of:
Strict TTB x 8-10 reps
Rest 30 seconds
Med Ball V- Ups x 20 reps
Rest 30 seconds
Med Ball Russian Twists x 30 reps
Rest 90 seconds

WOD Monday 05.20.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Crab Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Bear Crawl x 25ft

Warm Up:

EMOM x 5 minutes
4 No Push Up Burpees
100ft Shuttle (25ft x 4)
8 Hollow Rocks

Technique & Review:

2 sets to Build Workout Height & Load
10-15 Dbl-Unders
5 KB Swings
10-15 Db-Unders
5 Burpee Box Jumps
– Rest 90 seconds b/t sets –

 

WOD

10 x 1 minute rounds of:
30 Dbl-Unders
MAX reps of:
* Even rounds – KB Swings (24/16kg)
* Odd rounds – Burpee Box Jumps (24/20”)
– Rest 1 minute b/t rounds –

*Pack & Pup
Scale as needed

SWOD Saturday 05.18.2019

STRENGTH

A. 2 sets of:
Banded Lateral Walk x 25ft (R)
Banded Glute Bridge x 10 reps
Banded Lateral Walk x 25ft (L)
Banded Deadbug x 10 Alt reps

B. Every 3 minutes x 6 sets of:
Sumo Deadlift
*Set 1 x 6 reps @ 75% @ 1RM Sumo Deadlift
*Set 2 x 4 reps @ 80%
*Set 3 x 2 reps @ 85%
*Set 4 x 6 reps @ 80%
*Set 5 x 4 res @ 85%
*Set 6 x 2 reps @ 90%

C. For time:
30 Man Makers (50/35)
*At the top of every minute perform 30 Dbl-Unders, Start with the Dbl-Unders.
*Man Maker – Push Up, (R) Row, (L) Row, Squat Clean Thruster = 1 rep

D. Complete
100 Banded Tricep Push Downs
100 Banded Pull Aparts
100 Barbell Floor Press

WOD Saturday 05.18.2019

Mobility:
Banded Front Rack x 1minute/Side
Figure 4 Wall Stretch x 1 minute/Side
Wrist Mobility

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Inchworm + Push Up x 5 reps
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 3 minutes
20 Mnt Climbers
3 Broad Jumps
5 Drop Squats
7 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

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

4 sets to Build to Workout Weight
Power Clean x 3 reps
Foot Lock & Extend x 1 rep
– Rest 90 seconds b/t sets –

 

WOD

For time:
10 to 1
Power Clean (205/145)
*Perform 1 Rope Climb after every round of Power Cleans.

*Pack
10 to 1
Power Clean (135-165/95-115)
*Perform 1 Rope Climb after every round of Power Cleans.
*Pup
10 to 1
Power Clean (95-115/65-85)
*Perform 1 Rope Climb or 2 Stand to Lowers after every round of Power Cleans.

WOD Friday 05.17.2019

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

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

Warm Up:

10 minutes of:
– Coach Led Ladder & Running Drills

Technique & Review:

HSPU
– Piked HSPU x 3-5 reps
– Box HSPU
– Strict HSPU

Push Up
– Scap Push Ups x 10 reps
– TEMPO Push Ups x 5 reps

Strict Ring Dip
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Jum to Supports x 3-5 reps
– Ring Dip Lowers x 3-5 reps
– Ring Dip x 3-5 reps

1 round of:
100m Jog
HSPU x 3-5 reps
100m Jog
Push Up x 5 reps
100m Jog
Ring Dips x 3-5 reps

WOD

For time:
400m run
30 Strict HSPU
400m run
60 Push Ups
400m run
30 Strict Ring Dips

*Pack
400m run
20 Strict HSPU
400m run
40 Push Ups
400m run
20 Strict Ring Dips
*Pup
For Time:
400m run
20 Box HSPU
400m run
30 Knee or Banded Push Ups
400m run
20 Strict Banded Ring or P-Bar Dips

SWOD Friday 05.17.2019

STRENGTH

A. Every 3 minutes x 3 sets
Box Squat
*Sets 1-3 x 8 reps @ 60% of 1RM Back Squat

B. 3 rounds for time:
15 Deadlifts (225/155)
45 Wall Balls (20/14)
90 Dbl-Unders

C. 3 sets of:
Sandbag Carry x 200ft (150/100)
Rest 90 seconds

C. 3 sets of:
Banded Good Mornings x 25 reps
Rest 30 seconds
Dbl-KB Overhead Walk x 50m
Rest 30 seconds
Chinese Plank Hold x 60 seconds
Rest 90 seconds

SWOD Thursday 05.16.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: Seated Box Jump x 5 reps
Min 2: Tall Jerks x 5 reps (Bar)

B1. Every 30 seconds x 5 sets
High Hang Clean & Jerk x 1 rep @ 60% of 1RM C&J

B2. Every 45 seconds x 5 sets
Hang Clean & Jerk (ATK) x 1 rep @ 65%

B3. EMOM x 5 minutes
Hang Clean & Jerk (BTK) x 1 rep @ 70%

B4. Every 90 seconds x 5 sets
Clean & Jerk x 1 rep @ 75%

C. For Time:
400m run
30 Strict HSPU
400m run
60 Push Ups
400m run
30 Strict Ring Dips

*Scaled
400m run
30 Seated DB Shoulder Press
400m run
45 Push Ups
400m run
30 Strict P-Bar Dips

D. Complete
400m Farmer Carry (32/24kg-Hand)
*7 Russian KB Swings + 10 Squats every time you put the KB Down*

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