WOD Thursday 06.06.2019

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

Movement Prep:
Cat Camel x 10 reps
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps
Russian Squats x 10 reps

Warm Up:

EMOM x 4 minutes
3 No Push Up Burpees
5 Med Ball Cleans
7 Hollow Rocks

Technique & Review:

Clean
– Burgener Warm Up
– High Hang Squat Clean x 3 reps
– Hang Squat Clean x 3 reps
– Squat Clean x 3 reps

A. Every 90 seconds x 5 sets
3 Pos Clean
*Floor + Hang Clean (ATK) + High Hang Clean

*Comp – Build to a Max for the Day
*L3 – Build up to 70-75% of your 1RM Clean
*L2 – Build up to 60-65% of your 1RM Clean
*L1 – Pick a light load to focus on your Tech

B. 2 sets to prep for workout load
2 sets to prep for workout load
3 Ring Dips
4 Hang Power Cleans
3 Push Jerks
– Rest 60 seconds –

WOD

AMRAP in 7 minutes
5 Ring Dips
7 Hang Power Cleans
9 Push Jerks

*Comp & L3 – 135/95
*L2 – 115/75
*L1 – 95/65

WOD Wednesday 06.05.2019

– No Midday 3.0

WOD

100 Dbl-Unders (50 Each)
200m Farmers Carry (24/16kg) *100m Each
50 Deadlifts (185/135)
100 Dbl-Unders (50 Each)
200m Farmers Carry (24/16kg) *100m Each
40 Deadlifts
100 Dbl-Unders (50 Each)
200m Farmers Carry (24/16kg) *100m Each
30 Deadlifts

*Only one Athlete may working at a time.
*Athlete “A” will complete 50 Du’s then “B”.
*Athlete “A” will complete a 100m Farmer Carry then “B”.
*Athletes may break up the Deadlift as they see fit.

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

WOD Tuesday 06.04.2019

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

Movement Prep:
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 20 reps
Kneeling DB Press x 10 reps/Arm
Scap Push Up + T-Twist x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
“A” Rows or Bikes
“B” 2 rounds of:
Inch Worm + Push Up x 3 reps
Hollow Rocks x 6 reps
Alt Box Step Ups x 6 reps

Technique & Review:

CTB/Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

2 rounds to Build to Workout Load & Height
5 Cal Row
6 Alt DB Snatch
5 HR Push Ups
6 CTB/Pull Up/ Banded
3 Box Jumps
– Rest 60 seconds b/t sets –

WOD

AMRAP in 20 minutes
50/35 Cal Row
40 Alt DB Snatch
30 HR Push Ups
20 CTB Pull Ups
10 Box Jumps

*Comp
DB Snatch (60/40)
HSPU
Box (30/24″)
*L3
DB Snatch (50/35)
Box (24/20″)
*L2
40/30 Cal Row
30 Alt DB Snatch
20 HR Push Ups
15 CTB Pull Ups
10 Box Jumps
*L1
35/25 Cal Row
30 Alt DB Snatch (Scale as needed)
20 HR Push Ups 
15 Banded Pull Ups
10 Box Jumps (Scale as needed)

WOD Monday 06.03.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Wtd Ankle Dorsiflexion x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep:
Cat Camel x 10 reps
Wall Facing Squats x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 3 minutes
20 Plate Hops
5 No Push Up Burpees
10 Plate GTOH
5 Jump Squats

Technique & Review:

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

Every 90 seconds x 5 sets
3 Pos Snatch
*Floor + Hang Snatch (ATK) + High Hang Snatch

*Comp – Build to a Max for the Day
*L3– Build up to 70-75% of your 1RM Snatch
*L2 – Build up to 60-65% of your 1RM Snatch
*L1 – Pick a light load to focus on your Tech

2 sets to prep for workout load
5 Power Snatch
5 OH Squats
3 TTB or Knee Tucks
– Rest 60 seconds b/t sets –

WOD

For time:
15.12.9.6
Power Snatch
OH Squat
* Perform 7 TTB after every set of OH Squats
* Time Cap: 10 minutes

*Comp – 115/85
*L3 – 95/65
*L2 – 75/55
*L1 – Scale as needed/ Knee Tucks

WOD Saturday 06.01.2019

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1minute/Side

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk

Warm Up:

10 minutes of:
– Coach Led Running Drills

Technique & Review:

2 sets of:
6 Wall Balls
100m Jog
4 BBJO
100m Jog
– Rest 60 seconds b/t sets –

WOD

5 rounds for time:
20 Wall Balls (20/14)
200m run
10 BBJO (24/20”)
200m run

*Pack
5 rounds for time
15 Wall Balls (20/14)
200m run
8 BBJO (24/20”)
200m run
*Pup
4 rounds for time
15 Wall Balls (Scale as needed)
200m run
8 BBJO (Scale as needed)
200m run

WOD Friday 05.31.2019

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

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Inchworm + Push Up x 5 reps
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
“A” 200m Jog
“B” AMRAP
30 Single SKips
10 Hollow Rocks
5 Goblet Squats

Technique & Review:

Power or Squat Clean
– Burgener Warm Up
– High Hang Power/Squat Clean x 3 reps
– Hang Power/Squat Clean x 3 reps
– Power/Squat Clean x 3 reps

3 sets to Build to Workout Load
6 Sit Ups
4 Front Squats
10-20 Dbl-Unders/20-30 Single Skips
– Rest 60 seconds –

WOD

For time:
50.40.30.20.10
Sit Ups
10.8.6.4.2
Front Squats (165/115)
*Perform 50 Dbl-Unders after every set of Front Squats

*Pack
For tine:
50.40.30.20.10
Sit Ups
10.8.6.4.2
Front Squats (135/95)
*Perform 35 Dbl-Unders after every set of Front Squats
*Pup
For tine:
30.25.20.15.10
Sit Ups
10.8.6.4.2
Front Squats (95/65)
*Perform 75 Single Skips after every set of Front Squats

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