November 16, 2019 by taranisathletics
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
November 15, 2019 by taranisathletics
Mobility:
Pigeon Stretch x 1 minute/Side
Lying Banded Hamstring Floss x 1 minute/Side
Movement Prep:
2 sets of:
Banded Lateral Walk x 25ft R/L
Banded FWD & BWD Walk x 25ft
Banded Glute Bridge x 15 reps
Banded Deadbug x 5 reps/Leg
Warm Up:
AMRAP in 4 minutes
A – Skip
B -1 round
5 Push Ups
10 Alt T-Twists
5 Single Arm KB Swings/Arm
Technique & Review:
Deadlift
– Good Mornings
– RDL
10 minutes to complete 3 sets of:
3 Deadlifts
4 Burpees Over the Bar
10-20 Dbl-Unders
– Rest as neeeded b/t sets –
WOD
For time:
3 rounds
4 Deadlifts (275/195)
12 Burpees Over the Bar
– 100 Dbl-Unders –
3 rounds
4 Deadlifts
12 Burpees Over the Bar
– 100 Dbl-Unders –
*Comp
Deadlift (315/225)
*L2
3 rounds
4 Deadlifts (225/135)
12 Burpees Over the Bar
– 75 Dbl-Unders –
3 rounds
4 Deadlifts
12 Burpees Over the Bar
– 75 Dbl-Unders –
*L1
3 rounds
4 Deadlifts (135-185/95-135)
8 Burpees Over the Bar
– 50 Dbl-Unders or 200 Skips –
3 rounds
4 Deadlifts
8 Burpees Over the Bar
– 50 Dbl-Unders or 200 Skips –
November 15, 2019 by taranisathletics
Accessory Work:
A. Every 3 minutes x 3 sets
Bench Press x 5 reps
*Set 1 @ 65% of 1RM Bench Press
*Set 2 @ 75%
*Set 3 @ 85%
B. For time
30.20.10.20.30.20.10
Assault Bike Cals
– Rest 1:1 –
November 14, 2019 by taranisathletics
Accessory Work:
A. Every 2 minutes x 5 sets
Back Squat
*Set 1 x 5 reps @ 75% of 1RM Back Squat
*Set 2 x 3 reps @ 80%
*Set 3 x 2 reps @ 85%
*Sets 4-5 x 1 rep @ 90-95%
B. Every 2 minutes x 5 sets
Push Press (Not TnG reps )
*Set 1 x 5 reps @ 75% of 1RM Push Press
*Set 2 x 3 reps @ 80%
*Set 3 x 2 reps @ 85%
*Sets 4-5 x 1 rep @ 90-95%
C. Complete
100 Hollow Rocks
*Break as needed
November 14, 2019 by taranisathletics
Mobility:
Lying Pec Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Movement Prep:
Dynamic Cross Body Leg Swings x 10 reps/Leg
Dynamic Fwd/Bwd Leg Swings x 10 reps/Leg
Samson x 25ft
V-Step x 25ft
Cross Over Lunge x 25ft
Hip Opener/Closer x 25ft
Warm Up:
8-10 minutes
– Coach Led Running Drills
Technique & Review:
Ring Dip
– Jump to Support x 3-5 reps
– Lockout Support x 10 seconds
– Dip Support x 10 seconds
– Ring Lowers x 3 reps
– Ring Dip x 3-5 reps
In 7 minutes complete 2 sets of:
100m Jog
3-5 Ring Dips
7 Sit Ups
– Rest as needed b/t sets –
WOD
3 rounds for time of:
400m run
21 Ring Dips
42 Sit Ups
*Comp
3 rounds for time:
400m run
21 HSPU
21 GHD Sit Ups
*L2
3 rounds for time:
400m run
15 Ring Dips
30 Sit Ups
*L1
3 rounds for time:
400m run
12 Banded Ring Dips
20 Sit Ups
November 13, 2019 by taranisathletics
Accessory Work:
A. Every 90 seconds x 10 sets
Snatch
*Sets 1-2 x 3 reps @ 60-65%
*Sets 3-5 x 2 reps @ 70-75%
*Sets 6-7 x 1 rep @ 80-85%
*Sets 8-10 x 1 rep @ Max For the Day
B. 5 sets of:
Clean Pull x 3 reps @ 80% of 1RM Clean
* Pause BTK for 3 seconds on each rep before finishing the Pull.
– Rest 90 seconds b/t sets –
November 13, 2019 by taranisathletics
Mobility:
Banded Front Rack x 1 minute/Side
Couch Stretch x 1 minute/Side
Movement Prep:
Cat Camel x 10 reps
Quad T-Spine Opener x 5 reps/Side
Hip Opener/Closer x 5 reps
Russian Squats x 10 reps
Warm Up:
AMRAP in 5 minutes
“A” Single Skip
“B” 1 round
5 Scap Pull Ups
7 Beat Swings
5 DB Press/Arm
7 Goblet Squats
Technique & Review:
Power Clean
– Burgener Warm Up
– Thruster
Pull Up
– Chin Over the Bar
– CTB Pull Up
– Bar Muscle Up
In 10 minutes complete 3 sets of:
4 Thrusters
2 Bar Muscle Ups or 3 CTB Pull Ups or 3 Banded Pull Ups
3-5 TTB or Knee Tucks
4 Power Cleans
– Rest as needed b/t sets
WOD
AMRAP in 8 minutes
12 Thrusters (135/95)
9 Bar Muscle Ups
– Rest 2 minutes –
AMRAP in 8 minutes
12 TTB
9 Power Cleans (135/95)
*L2
AMRAP in 8 minutes
12 Thrusters (95-115/65-85)
9 CTB Pull Ups
– Rest 2 minutes –
AMRAP in 8 minutes
12 TTB
9 Power Cleans (95-115/65-85)
*L1
AMRAP in 8 minutes
12 Thrusters (75-95/55-65)
9 Banded Pull Ups
– Rest 2 minutes –
AMRAP in 8 minutes
12 Knee Tucks
9 Power Cleans (75-95/55-65)
November 12, 2019 by taranisathletics
WOD
2 rounds for time; In Pairs
80 Cal Row
40 DB Burpee Deadlifts (50/35)
10 Rope Climbs
*Only one athlete may be working at a time.
*Athletes may split the work as they see fit.
Class Times:
5:300am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
November 11, 2019 by taranisathletics
Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Prone Lat Stretch x 1 minute/Side
Movement Prep:
Knee Tuck + Samson x 10 Alt reps
Bird Dog x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
V-Step x 25ft
Warm Up:
AMRAP in 4 minutes
10 Plate GTOH
20 Plate Hops
10 Alt Lunges
20 Alt Plank Shoulder Taps
Technique & Lift:
3 sets of:
Reverse Barbell Lunge x 3-5 reps/Leg
*Build to your starting weight around 50% of 1RM
Back Squat
A. Every 2 minutes x 5 sets
Reverse Barbell Lunges x 5 reps/Leg
*Using your weight from Oct 28th +5-10lbs
B. EMOM x 16 minutes
Min 1: DB Man Makers x Max reps
Min 2: Rest
Min 3: Row x Max Cals
Min 4: Rest
*Choose a DB Weight you can keep moving for the full minute.
November 11, 2019 by taranisathletics
Accessory Work:
A. EMOM x 12 minutes
Min 1: Snatch Balance x 3 reps
Min 2: OH Squat x 3 reps
*Snatch Balance @ 65-70% of 1RM Snatch
*OH Squat @ 75-80% of 1RM Snatch
B. For time:
21.15.9
CTB Pull Ups
Assault Bike Cals
*100ft Dbl-KB Front Rack Carry (32/20kg) after every round