WOD Thursday 01.02.2020

Mobility:
Banded Lat Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Hip Opener/Closer x 5 reps
Bear to Crab x 6 Alt reps
Russian Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
20 Plate Hops
10 Plate GTOH
10 Hollow Rocks
20 Mnt Climbers

Technique & Review:

EMOM x 4 minutes:
6 Wall Balls + 6 Alt DB Snatch
*Prime for the workout

WOD

For time:
50 Wall Balls (20/14)
20 Alt DB Snatch (50/35)
35 Wall Balls
20 Alt DB Snatch
25 Wall Balls
20 Alt DB Snatch

*L2

For time:
40 Wall Balls (20/14)
20 Alt DB Snatch (40/30)
25 Wall Balls
20 Alt DB Snatch
15 Wall Balls
20 Alt DB Snatch

*L1

For time:
30 Wall Balls (Scale as needed)
20 Alt DB Snatch (35/20)
20 Wall Balls
20 Alt DB Snatch
10 Wall Balls
20 Alt DB Snatch

WOD Tuesday 12.31.2019

** Reminder Today’s Classes are 5:30am,6:30am,10:30am,3:30pm ONLY**

** The Gym will be CLOSED New Years Day **

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

Movement Prep:
2 sets of
Banded Squats x 10 reps
Banded Step Outs x 10 rep/Leg
Banded Deadbugs x 5 reps/Side

Warm Up:

AMRAP in 5 minutes
“A” – Row
“B” – 1 round of:
7 Beat Swings
5 KB Deadlift
5 KB Swings
3 No Push Up Burpees

Technique & Review:

Hang Power Clean
– Burgener Warm Up
– High Hang Power Clean
– Hang Power Clean

STOH
– Push Press
– Push Jerk

Deadlift
– Good Morning
– RDL

6 minutes to build to Workout Weight
5 Cal Row
3 Burpees Over the Bar
3 Deadlifts
3 Hang Power Cleans
3 STOH
– Rest as needed b/t sets –

WOD

For time:
31 Cal Row
31 Burpees Over the Bar
31 STOH (115/85)
31 Hang Power Cleans
31 Deadlifts
31 Burpees Over the Bar
31 Cal Row

*L2
Hang Power Cleans/STOH/Deadlifts (95/65)

*L1
Hang Power Cleans/STOH/Deadlifts (75/55)

WOD Monday 12.30.2019

** Reminder Tuesday Classes are 5:30am,6:30am,10:30am,3:30pm ONLY**

** The Gym will be CLOSED New Years Day **

Mobility:
3-Pos Shoulder Stretch x 45 seconds/Stretch
Couch Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Cat Camel x 10 reps
Samson Stretch + T-Spine Opener x 10 Alt reps
Inchworm + Push Up x 5 reps

Warm Up:

AMARP in 4 minutes
50 Skips
10 Plate GTOH
8 Alt Jumping Lunges
6 Ring Rows

Technique & Lift:

Split Jerk
– Press
– Push Press
– Jerk Balance
– Tall Jerk
– Split Jerk

A. 7 minutes for 2-3 sets of:
2 Front Squats + 2 Split Jerks
*Build up to your starting weight of 60% of 1RM Clean & Jerk

B. Every 2 minutes x 6 sets
Front Squat + Split Jerk
*Sets 1-2 x 3+1 @ 60% of 1RM C&J
*Sets 3-4 x 2+1 @ 65%
*Sets 5-6 x 1+1 @ 70%

C. AMRAP in 8 minutes
50 Dbl-Unders
15 KB Swings (24/16kg)
5 (R) Single Arm KB Thruster
5 (L) Single Arm KB Thruster

*L2

AMRAP in 8 minutes

35-50 Dbl-Unders
15 KB Swings (16/12kg)
5 (R) Single Arm KB Thruster
5 (L) Single Arm KB Thruster

*L1

AMRAP in 8 minutes

25 Dbl-Unders/100 Skips
15 KB Swings (Scale as needed)
5 (R) Single Arm KB Thruster
5 (L) Single Arm KB Thruster

SWOD Monday 12.30.2019

Accessory Work:

A. 2 sets
3 rounds (12 minutes)
3 minute Row @ Moderate
1 minute Row @ Eazy Pace
– Rest 90 seconds –
3 rounds (12 minutes)
3 minute Bike @ Moderate Pace
1 minute Bike @ Eazy Pace
– Rest 90 seconds –

B. 4 sets of:
2 Strict Pull Ups + 4 Kipping CTB Pull Ups + 6 Kipping Pull Ups
– Rest 30 seconds –
Bent-Over DB Fly’s x 10-12 reps
– Rest 30 seconds –
Wall Sit x 45-60 seconds
– Rest 90 seconds –

WOD Saturday 12.28.2019

Mobility:
Banded Lat Stretch x 1 minute/Side
Pigeon Stretch 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Supine Scropions x 10 Alt reps
Inchworm + Push Up x 5 reps
Kneeling to Stand x 10 Alt reps

Warm Up:

EMOM x 5 minutes
3 Scap Pull Ups
6 Beat Swings
3 No Push Up Burpees
6 Jump Squats

Technique & Review:

5 minutes for 2 sets of
3 Burpee Pull Ups
4 Box Step ups
2 Burpee CTB Pull Ups
4 Box Step Ups
1 Burpee Bar Muscle Ups
– Rest as needed b/t sets –

WOD

In 12 minutes for total reps:
1 Minute of MAX Burpee Pull Up
1 Minute of MAX Box Step Up (24/20″)
2 Minutes of MAX Burpee CTB Pull Ups
2 Minutes of MAX Box Step Up
3 Minutes of MAX Burpee Bar Muscle Ups
3 Minutes of MAX Box Step Up

*L2
1 Minute of MAX Burpee (6″)
1 Minute of MAX Box Step Up (24/20″)
2 Minutes of MAX Burpee Pull Ups
2 Minutes of MAX Box Step Up
3 Minutes of MAX Burpee CTB Pull Ups
3 Minutes of MAX Box Step Up

*L1
1 Minute of MAX Burpee
1 Minute of MAX Box Step Up (20/16″”)
2 Minutes of MAX Burpee + Jumping Pull Ups (2+2/Rep)
2 Minutes of MAX Box Step Up
3 Minutes of MAX Burpee + Banded Pull Ups (2+2/Rep)
3 Minutes of MAX Box Step Up

SWOD Friday 12.27.2019

Accessory Work:

A. Every 2 minutes x 6 sets
Hang Squat Clean + Thruster + Front Squat
*Sets 1-2 x 3+2+1 @ Moderate
*Sets 3-4 x 2+2+1 @ Moderate +5-10lbs
*Sets 5-6 x 1+1+1 @ Heavy for the Day

B. Every 90 seconds x 4 sets
Clean Deadlift (BTK) + Clean Pull
*Sets 1-4 x 1+3 @ 85% of 1RM Clean

C. EMOM x 8 minutes
Min 1: Seated KB Front Rack Press x 20 Alt reps (16/12kg)
Min 2: Alt V-Ups x 20 reps

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