WOD Saturday 09.28.2019

Mobility:
Runners Lunge x 1 minute/Side
Seated Partner T-Spine Opener x 30 seconds/Each

Movement Prep:
Samson x 25ft
V-Step x 25ft
Cross Over Lunge x 25ft
Hip Opener/Closer x 25ft
Alt +Leg Swing x 25ft

Warm Up:

10 minutes of:
– Coach led running drills.

Workout Prep:

2 sets of:
100m Jog
100ft Farmer Carry
*Build to your workout load.

 

WOD

AMRAP in 20 minutes
400m run
200m Farmer Carry (24/16kg)
*If you put the KB’s down, perform a penalty of 5 Burpees for every time they are put down after each round. (Burpees are to be done inside the gym)

*Comp

AMRAP in 20 minutes
400m run
200m Farmer Carry (32/24kg)

*L2

AMRAP in 20 minutes
400m run
100m Farmer Carry (24/16kg)

*L1

AMRAP in 15 minutes
400m run
100m Farmer Carry (Scale as needed)

 

WOD Friday 09.27.2019

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Supine Scorpions x 10 Alt reps
Hip Openers/Closers x 5 reps/Side
Crab Bridge Ups x 10 reps

Warm Up:

EMOM x 5 minutes
5 Push Ups
20 Mnt Climbers
10 Hollow Rocks

Technique & Review:

Ring Dip
– Jump to Support
– Lockout Support
– Dip Support
– Ring Lowers
– Ring Dip

Pull Up
– Scap Pull Up
– Beat Swing
– Kipping Pull Up
– CTB Pull Up

Every 90 seconds x 2 sets
3 Ring Dips
4 Pull Ups
6 Alt Reverse Goblet Lunges
*Build to workout load

WOD

 

AMRAP in 12 minutes
10 Ring Dips
15 Pull Ups
20 Alt Reverse Goblet Lunges (24/16kg)

 

*Comp

AMRAP in 12 minutes
10 Strict Ring Dips
3 Bar Muscle Ups + 4 CTB Pull Ups + 5 Pull Ups
20 Alt Reverse Goblet Lunges (32/24kg)

*L2

AMRAP in 12 minutes
8 Ring Dips
12 Pull Ups
16 Alt Reverse Goblet Lunges (24/16kg)

*L1

AMRAP in 12 minutes
5 Banded Ring Dips
10 Banded Pull Ups
20 Alt Reverse Goblet Lunges (16/12kg)

 

 

WOD Thursday 09.26.2019

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

Movement Prep:
Kneeling Cross Body T-Spine Opener x 10 reps/Side
Single Leg Glute Bridge x 10 reps/Side
Genie Wall Facing Squats x 10 reps

Warm Up:

5 to 1 reps of:
Burpee
Med Ball Clean
Ring Row

Technique & Lift:

Front Rack & Squat Prep w/ Partner
“A” does Alt Elbows in Front Rack Position
“B” does Goblet Squat x 10 reps w/ Pause in the bottom
Then..
“A” does Alt Elbows in Back Rack Position
“B” does Duck Walk
* 5 reps Right
* 5 reps Left
* 5 reps FWD
* 5 reps BWD

A. Take 20 minutes to Build to
Front Squat x 10RM

Warm-Up sets
2 sets x 6 reps @ Light
2 sets x 4 reps @ Moderate
1 set x 4 reps @ 10RM weight

B. Complete
50-75 Banded Pull Aparts
50 Sit Ups
50-75 Banded Squats
*Break as needed

WOD Tuesday 09.24.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep:
T-Twist x 10 Alt reps
Samson Stretch x 10 Alt reps
Inchworm + Push Up x 5 reps
90/90 Rotations x 5 Alt reps

Warm Up:

AMRAP in 4 minutes of:
“A” – Row or Bike”
“B” x 1 round
10 Beat Swings
50 Single Skips
10 Scap Push Ups

Technique & Review:

2 sets of:
Dbl-Unders x 10-15 reps
Wall Balls x 5-7 reps
TTB x 3-5 reps
Dbl-Unders x 10-15 reps
Push Ups x 3-5 reps
Cal Row x 5-7 Cals
– Rest 60 seconds –

 

WOD

 

*Comp & L3

AMRAP in 20 minutes
50 Wall Balls (20/14)
50 Dbl-Unders
50 TTB
50 Dbl-Unders
50 Push Ups
50 Dbl-Unders
50 Cal Row
50 Dbl-Unders

*L2

AMRAP in 20 minutes
40 Wall Balls (20/14)
35 Dbl-Unders
40 TTB
35 Dbl-Unders
40 Push Ups
35 Dbl-Unders
40 Cal Row
35 Dbl-Unders

*L1

AMRAP in 20 minutes
35 Wall Balls (Scale as needed)
100 Skips or 30 seconds of Attempts
20 Knee Tucks
100 Skips or 30 seconds of Attempts
20 Knee Push Ups
100 Skips or 30 seconds of Attempts
35 Cal Row
100 Skips or 30 seconds of Attempts

 

WOD Monday 09.23.2019

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

Movement Prep:
A-Frame T-Spine x 10 reps/Arm
Birddog x 5 reps/Side
Cossack Squat x 10 Alt reps
Russian Squats x 10 reps

Warm Up:

EMOM x 5 minutes
2 Drop Squats
4 Alt Jumping Lunges
6 KB Swings

Technique & Lift:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps

A. Every 90 seconds x 3 sets
Power Snatch
*Set 1 x 3 reps
*Set 2 x 2 reps
*Set 3 x 1 rep

*Use these 3 sets to build to your starting weight of the
10 minute EMOM.

B. EMOM x 10 minutes
Power Snatch x 1 rep

*Comp & L3
– Starting at 70-75% of your 1RM and build to a Heavy Single or New 1RM.
*L2
– Starting at 60-65% of your 1RM and build to a Heavy Single or New 1RM.
*L1
– Start at a light load and build to a Moderate Single for the Day.

C. AMRAP in 7 minutes
10 Burpee Pull Ups
15 KB Swings (24/16kg)

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