September 28, 2019 by taranisathletics
– Midday 3.0 from 9:30am-11:30am
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
September 27, 2019 by taranisathletics
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)
September 26, 2019 by taranisathletics
Accessory Work:
A. Every 2 minutes x 6 sets
Deadlift
*Sets 1,3,5 x 2 reps @ 80-85% of 1RM
*Sets 2,4,6 x 1 rep @ 90%
B. 3 sets of:
Seated Single Arm DB Press x 10 reps
– Rest 30 seconds –
Single Arm Incline DB Rows x 10 reps w/Pause
– Rest 30 seconds –
Ab Roll Outs x 10-12 reps
– Rest 90 seconds –
September 26, 2019 by taranisathletics
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)
September 25, 2019 by taranisathletics
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
September 25, 2019 by taranisathletics
Accessory Work:
A. Complete
1 Mile Run @ Warm Up Pace
Into..
Every 2 minutes x 6 sets
Alt Run Distances
*Sets 1.3.5 @ 200m
*Sets 2.4.6 @ 400m
*Increase effort each set.
B. EMOM x 16 minutes
Min 1: MAX HSPU in 45 seconds
Min 2: MAX Kipping CTB Pull Ups in 45 seconds
Min 3: MAX BBJO (24/20”) in 45 seconds
Min 4: Rest
September 24, 2019 by taranisathletics
WOD
For time; In Pairs
100 Cal Row or Bike
50 Power Cleans (115/85)
30 Bar Muscle Ups
*Only one athlete may be working at a time.
*Athletes can break the work as they see fit.
*L2
75 Cal Row
50 Power Cleans (95/65)
30 CTB Pull Ups
Class Times:
5:30am,6:30am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm
September 23, 2019 by taranisathletics
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
September 23, 2019 by taranisathletics
Accessory Work:
A. Every 2 minutes x 4 sets
Shoulder Press x 4 reps @ 70% of 1RM Shoulder Press
Into…
Push Press x 4 reps
B. 3 sets of:
Wtd Hip Extensions x 15-20 reps
– Rest 30 seconds –
Skater Squats x 10 reps/Leg (Wtd if Possible)
– Rest 30 seconds –
Side Plank Hold x 30-45 seconds/Side
– Rest 90 seconds –
September 22, 2019 by taranisathletics
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)