WOD Monday February 4th

Mobility:
Overhead Banded Stretch x 1 minute/Side
Partner T-Spine Opener

Movement Prep:
Samson + T-Spine Opener x 5 reps/Side
Russian Squats x 10 reps
Scap Push Up x 10 reps
Bird dog x 5 reps/Side

Warm Up:

AMRAP in 5 minutes
Partner “A” – Rows or Bikes
Partner “B” – 2 rounds
20 Jumping Jacks
10 Hollow Rocks
5 Single Arm Press/Side

Technique & Review:

Push Press
– Strict Press
– Pause Push Press
– Push Press

A. Every 2:30 minutes x 6 sets
Push Press
*Set 1 x 6 reps @ 50%
*Set 2 x 5 reps @ 60%
*Set 3 x 4 reps @ 65-70%
*Sets 5-6 x 3 reps @ 70-75%

B. Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 5
– Hang Power Snatch x 5
– 2 sets to build to workout weight x 3-5 reps

WOD

3 x 2 minute AMRAP
6 Push Ups
9 Hang Power Snatch (95/65)
12 Squats
– Rest 90 seconds b/t sets –

*Pack
6 Push Ups
9 Hang Power Snatch (75/55)
12 Squats
*Pup
6 Knee Push Ups
9 Hang Power Snatch (65/45)
12 Squats

WOD Saturday February 2nd

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

Movement Prep:
Coach Led Hip Mobility

Warm Up:

EMOM x 4 minutes
Wall Ball x 7 reps
Push Up x 5 reps

Technique & Review:

Squat Clean
– Burgener Warm Up
– High Hang Squat Clean x 3 reps
– Hang Squat Clean x 3 reps
– Squat Clean x 3 reps

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

WOD

3 rounds for time:
15 Squat Cleans (135/95)
15 Ring Dips

*Pack
3 rounds for time:
15 Squat Cleans (115/85)
10 Ring Dips
*Pup
3 rounds for time:
10 Squat Cleans (95/65)
10 Banded Ring Dips or P-Bar Dips

POST WOD

3 sets of:
(R) Arm DB Floor Press x 6-8 reps
(L) Arm DB Floor Press
Banded Pull Apart x 15 reps
Banded Tricep Push Downs x MAX Reps
– Rest 90 seconds –

SWOD Saturday February 2nd

STRENGTH

Level 2:
A. 3 rounds for time:
2km Bike
3 rounds of:
* 2 Wall Walks + 4 Alt DB Snatch (60/40) + 8 Burpees Over the DB

B. 3 sets of:
DB Split Squat x 10 reps/Leg
Rest 30 seconds
Banded Good Mornings x 25 reps
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

Level 3:

A. 3 rounds for time:
1000m row
5 rounds of “Cindy”
* 5 Pull Ups + 10 Push Ups + 15 Squats

B. 3 sets of:
Dbl-KB Deadlift x 15 reps
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

 

SWOD Friday February 1st

STRENGTH

Level 2:

A. Every 2 minutes x 6 sets
Clean & Jerk x 1 rep
*Sets 1-2 @ 70-75% of 1RM C&J
*Sets 3-4 @ 80%
*Sets 5-6 @ 85-90%

B. 3 sets of:
10 Ring Dips
1 Rope Climb
10 TTB
1 Rope Climb
Rest 2 minutes

C. 4 rounds for time:
50 Dbl-Unders
3 Sandbag Cleans (150/100)
6 Sandbag Squats
50ft Sandbag Carry

D. Complete
2 minute of Wall Facing HS Hold
*Break as needed.

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 5 sets
Hang Clean + Split Jerk
*Sets 1-2 x 2+2 @ 70-75% of 1RM C&J
*Sets 3-5 x 2+2 @ 80-85%
*Set 6 x 2+2 @ 75%

C. For time:
250m row
15 Box Jump Overs (30/24″)
15 Devils Press (50/35)
15 Box Jump Overs
250m row

D. Complete
5 minute of Sandbag Bear Hug (150/100)
*Break as needed.

 

WOD Friday February 1st

Mobility:
Overhead Banded Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Samson x 25ft
T-Twist x 10 Alt rep
V-Step x 25ft
Inch Worm + Push Up x 5 reps

Warm Up:

AMRAP in 4 minutes
30 Plate Hops
10 Box Step Ups
30 Mnt Climbers
10 Hollow Rocks

Technique & Review:

– KB Snatch
2 sets of: (Build to Workout Weight)
(R) Single Arm KB Swing x 5 reps
(L) Single Arm KB Swing x 5 reps
(R) Single Swing + High Elbow x 3 reps
(L) Single Swing + High Elbow x 3 reps
(R) KB Snatch x 3 reps
(L) KB Snatch x 3 reps
Rest 60 seconds

– KB Clean & Jerk
2 sets of: (Build to Workout Weight)
(R) Single Arm KB Swing x 5 reps
(L) Single Arm KB Swing x 5 reps
(R) Single Arm Clean x 3 reps
(L) Single Arm Clean x 3 reps
(R) KB Press + Push Press + Push Jerk
(L) KB Press + Push Press + Push Jerk
(R) KB Clean & Jerk x 3 reps
(L) KB Clean & Jerk x 3 reps
Rest 60 seconds

1 round of:
25 Dbl-Unders
6 Alt Gobelt Step Up
5 Gobelt Squat

 

WOD

AMRAP in 8 minutes
50 Dbl-Unders
15 Goblet Box Step Up (1.5/1pd) @24/20”
5 (R) KB Snatch
5 (L) KB Snatch

– Rest 3 minutes –

AMRAP in 8 minutes
50 Dbl-Unders
15 Goblet Squats (1.5/1pd)
5 (R) KB Clean & Jerk
5 (L) KB Clean & Jerk

*Pack
35 Dbl-Unders
12 Goblet Step Ups (45/30)
5 (R) Hang DB Snatch
5 (L) Hang DB Snatch

35 Dbl-Unders
12 Goblet Squats (45/30)
5 (R) Hang DB Clean & Jerk
5 (L) Hang DB Clean & Jerk

*Pack
25 Dbl-Unders or 30 seconds of Attempts
12 Goblet Step Ups (35/25))
5 (R) Hang DB Snatch
5 (L) Hang DB Snatch

25 Dbl-Unders or 30 seconds of Attempts
12 Goblet Squats (45/30)
5 (R) Hang DB Clean & Jerk
5 (L) Hang DB Clean & Jerk

SWOD Thursday January 31st

STRENGTH

Level 2:

A. Every 3 minutes x 6 sets
Back Squat
*Set 1 x 6 reps @ 60%
*Set 2 x 4 reps @ 70%
*Sets 3-4-x 2 rep @ 80%
*Sets 5-6 x 1 rep @ 85%

B. EMOM x 6 minutes
Min 1: Snatch Balance x 3 reps
Min 2: 3-Pos Snatch (HH+H+FL)
*Using 50% of 1RM P.Snatch

C. For time:
15.12.9
DB Thrusters (50/35
CTB Pull Ups

– Rest 3 minutes –

9.6.3
KB Front Squats (32/24kg)
Burpee Pull Ups

Level 3:

A. Every 2 minutes x 6 sets
Hang Snatch x 2 reps
*Sets 1-2 @ 70-75% of 1RM Snatch
*Sets 3-5 @ 80-85%
*Set 6 @ 75%

B. EMOM x 8 minutes
Clean + Front Squat
*Sets 1-8 x 1+2 @ 60% of 1RM Clean

C. For time:
30 TTB
Into..
15/12 Bike Cals
10 Thrusters (135/95)
15/12 Bike Cals
8 Thrusters (165/115)
15/12 Bike Cals
6 Thrusters (185/135)

D. Complete
400m Sandbag Carry (150/100)
*Break as needed*

 

WOD Thursday January 31st

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

Movement Prep:
Lunge + PVC Pass Throughs x 10 Alt reps
Hip Openers x 5 reps
Hip Closers x 5 reps
Deadbug x 5 reps/Side

Warm Up:

EMOM x 6 minutes
3 Burpees
6 Jump Squats
Single Skip to 45s

Technique & Review:

– Burgener Warm Up
– Clean
– Split Jerk

Every 2 minutes x 3 sets

*Set 1 x 4 reps @ Light
*Set 2 x 3 reps @ Light-Moderate
*Set 3 x 2 reps @ Moderate-Heavy Moderate

Every 2 minutes x 6 sets
Clean & Jerk x 1 rep

– Over the course of 6 sets Build to a Heavy 1RM C&J
for the Day.
– Choose a weight based off your 1RM and work across all 6
sets with that weight (65-75%)
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the
Lift.

WOD

For time:
500m row

WOD Wednesday January 30th

– No Midday 3.0

WOD

For time:
20 Plate GTOH (45/35)
40 HR Push Ups (Feet on 45/35 Plate)
60 Squats
1600 Run (800m Each)
30 Plate GTOH
30 HR Push Ups
80 Squats
1200m Run (600m Each)
40 Plate GTOH
20 HR Push Ups (Feet on 45lb Plate)
100 Squats
800m Run (400m Each)

*Only 1 Athlete may be working at a time on the Plate GTOH, HR Push Ups or Squats.
*Athletes may break up the reps as they see fit.
*Both Athletes will complete the runs together, you cannot start working until both athletes are back to the Pull Up bar.

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

WOD Tuesday January 29th

Mobility:
Lying Pec Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Wtd Ankle Mobility x 1 minute/Side

Movement Prep:
Banded Pass Throughs x 10 reps
Paleo Rocking Squat x 10 Alt reps
Banded Pull Aparts x 15 reps

Warm Up:

EMOM x 6 minutes
Min 1: Row or Bike x 45 seconds
Min 2: 45s AMRAP
*3 Ring Jump to Support + 6 Alt Box Step Ups + 9 Hollow Rocks

Technique & Review:

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

Strict Dip
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip x 3-5 reps

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

WOD

For time:
7.6.5.4.3.2.1
Strict Muscle Up
(R) Pistol
(L) Pistol

*Pack
7.6.5.4.3.2.1
Strict Pull Up
Strict Dip
(R) Pistol
(L) Pistol
*Pup
5.4.3.2.1
Strict Banded Pull Up
P-Bar Dip or Push Up
(R) Box Pistol
(L) Box Pistol

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