WOD Saturday 08.03.2019

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

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Cross Over Lunge
25ft Hip Opener/Closer

Warm Up:

10 minutes of:
– Coach Led Running Drills

Technique & Review:

Thruster
– Burgener Warm Up
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Front Squat x 5 reps
– Thruster x 5 reps

TTB
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps

Every 2 minutes x 3 sets
5 Thrusters
3 TTB
100m Jog

WOD

For time:
9.12.15.18.21
Thrusters
TTB
*Perform a 400m run after every round.
*Time Cap 25 minutes

*Comp – 115/85
*L3 – 95/65
*L2 – 75/55
*L1 – 9.12.15.18
Thrusters (Light load up to 75/55)
Knee Tucks

WOD Friday 08.02.2019

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

Movement Prep:
Cat Camel x 10 reps
Kneeling to Squat x 10 Alt reps
Russian Squats x 10 reps

Warm Up:

EMOM x 4 minutes
5 Med Ball Clean to Wall Ball
10 KB Swings

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

Every 2 minutes x 3 sets
4 Bar Facing Burpees
3 Power Cleans

WOD

4 rounds for time:
20 Bar Facing Burpees
10 Power Cleans
– Rest 1 minute b/t rounds –

*Comp – 185/135
*L3 – 165/115
*L24 rounds of:
15 Bar Facing Burpees
10 Power Cleans (135/95)
*L14 rounds of:
12 Bar Facing Burpees
8 Power Cleans (Light load up to 95/65)

WOD Thursday 08.01.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute
Shoulder Pass Throughs x 10 reps

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Inchworm x 25ft
T-Twist x 10 Alt reps
Bear Crawl x 25ft

Warm Up:

AMRAP in 4 minutes
200m run (Buy In)
5 Push Ups
10 Hollow Rocks
20 Walking Lunges

Technique & Lift:

Split Jerk
– Jerk Balance x 5 reps
– Tall Jerk x 5 reps
– Split Jerk x 5 reps

A. Every 90 seconds x 3 sets
Split Jerk
*Set 1 x 4 reps @ Light
*Set 2 x 3 reps @ Light – Moderate
*Set 3 x 2 reps @ Moderate – Opening weight

B. Every 2 minutes x 6 sets
Split Jerk x 2 reps

*Comp & L3– Build up to 80-85% of your 1RM Split Jerk
*L2 – Build up to 70-75% of your 1RM Split Jerk
*L1 – Pick a light load to focus on your Tech

C. 3 sets of:
Seated Filly Press x 10 reps/Arm
Into…
Single Arm Farmer Carry x 100ft/Arm
Into…
Hanging Straight Leg Raises x 8-10 reps
– Rest 60 seconds b/t sets –

WOD Wednesday 07.31.2019

– No Midday 3.0

WOD

2 rounds for time; In Pairs
20 Strict Ring Dips
40 Alt DB Snatch (50/35)
60 Box Jumps (24/20″)

*Athletes can split the work as they see fit.
*When the Working athlete is doing work the “Resting” Athlete will perform
– Single Arm DB Overhead Hold during the Ring Dip.
– Static Hang during the DB Snatch.
– Plank Hold during the Box Jumps.

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

WOD Tuesday 07.30.2019

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

Movement Prep:
Hip Opener/Closers x 5 reps/side
Kneeling Adductor Stretch x 10 reps/Side
Lying Shoulder Openers x 5 reps/Side

Warm Up:

AMRAP in 4 minutes
5 Push Ups
10 Hollow Rocks
10 Plate GTOH
5 Jump Squats

Technique & Review:

Pull Up
– Scap Push Ups x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Ups x 3-5 reps

2 primer sets of:
5 Cal Row
1-2 Pull Ups
3 Burpees
4 Wall Balls
– Rest 60 seconds b/t sets –

WOD

In 20 minutes
60/50 Cal Row
Into…
AMRAP of
3 Bar Muscle Ups
6 Burpees (6″)
9 Wall Balls (20/14)

*L2
50/40 Cal Row
Into…
AMRAP of
3 CTB Pull Ups
6 Burpees (6″)
9 Wall Balls (20/14)
*L1
15 minutes
40/30 Cal Row
Into…
AMRAP of
3 Banded Pull Ups
6 Burpees
9 Wall Balls (Scale as needed)

WOD Monday 07.29.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute
Shoulder Pass Throughs x 10 reps

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 4 minutes
4 Push Ups
8 Hollow Rocks
Plank Hold to 45s

Technique & Lift:

Push Press
– Shoulder Press x 5 reps
– Push Press x 5 reps

A. Every 90 seconds x 3 sets
Push Press
*Set 1 x 4 reps @ Light
*Set 2 x 3 reps @ Moderate
*Set 3 x 2 reps @ Heavy Moderate

B. Every 2:30 minutes x 6 sets
Push Press x 3 reps

*Comp – Build to a Max for the Day
*L3– Build up to 80-85% of your 1RM Push Press
*L2 – Build up to 70-75% of your 1RM Push Press
*L1 – Pick a light load to focus on your Tech

C. 3 sets of:
Strict Pull Ups x 6-8 reps (CTB or Wtd if able)
Into…
Single Arm OH Carry x 100ft/Side
Into…
Banded Tricep Push Downs x 20-30 reps
– Rest 60 seconds b/t sets –

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