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)

WOD Saturday 09.21.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 10 reps/Arm
Bird Dog x 5 reps/Side
Hip Opener/Closer x 5 reps/Side
Kneeling to Squat x 10 Alt reps

Warm Up:

EMOM x 5 minutes
5 Plate GTOH
7 Jump Squats

Technique & Review:

Hang Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 5 reps
– Hang Power Snatch x 5 reps

3-4 sets to Build up to Workout Load
3 Burpees Over the Bar
3 Hang Power Snatch
– Rest 60 seconds b/t sets –

 

WOD

*Comp

AMRAP in 5 minutes
1.2.3.4.5 ect
Hang Power Snatch (165/115)
Burpees Over the Bar

– Rest 2 minutes –

AMRAP in 4 minutes
Hang Power Snatch (135/95)
Burpee Over the Bar
*Start where you left off in the 5 min AMRAP

– Rest 2 minutes –

AMRAP in 3 minutes
Hang Power Snatch (95/65)
Burpees Over the Bar
*Start where you left off in the 4 minute AMRAP

*L3

AMRAP in 5 minutes
1.2.3.4.5 ect
Hang Power Snatch (135/95)
Burpees Over the Bar

– Rest 2 minutes –

AMRAP in 4 minutes
Hang Power Snatch (115/85)
Burpee Over the Bar
*Start where you left off in the 5 min AMRAP

– Rest 2 minutes –

AMRAP in 3 minutes
Hang Power Snatch (95/65)
Burpees Over the Bar
*Start where you left off in the 4 minute AMRAP

*L2

AMRAP in 5 minutes
1.2.3.4.5 ect
Hang Power Snatch (115/85)
Burpees Over the Bar

– Rest 2 minutes –

AMRAP in 4 minutes
Hang Power Snatch (95/65)
Burpee Over the Bar
*Start where you left off in the 5 min AMRAP

– Rest 2 minutes –

AMRAP in 3 minutes
Hang Power Snatch (75/55)
Burpees Over the Bar
*Start where you left off in the 4 minute AMRAP

*L1

AMRAP in 5 minutes
1.2.3.4.5 ect
Hang Power Snatch (75/55)
Burpees Over the Bar

– Rest 2 minutes –

AMRAP in 4 minutes
Hang Power Snatch (65/55)
Burpee Over the Bar
*Start where you left off in the 5 min AMRAP

– Rest 2 minutes –

AMRAP in 3 minutes
Hang Power Snatch (55/35)
Burpees Over the Bar
*Start where you left off in the 4 minute AMRAP

 

WOD Friday 09.20.2019

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

Movement Prep:
Samson x 25ft
V-Step x 25ft
Inch Worm x 25ft
Hip Opener/Closer x 25ft
Alt + Leg Swing x 25ft

Warm Up:

AMRAP in 4 minutes of:
3 Push Ups
6 Box Step Ups
8 KB Deadlifts

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

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Full ROM Deadlift x 10 reps

3 sets to Build to Workout Load and Box Height
1-3 Muscle Ups or 3-5 Ring Dips
5 Deadlifts
5 Box Jumps w/ Step Down
100m Jog
– Rest 60 to 90 Seconds b/t sets –

 

WOD

For time:
Ring Muscle Ups
20 Deadlifts
25 Box Jumps
1 Mile Run
25 Box Jumps
20 Deadlifts
Ring Muscle Ups

 

*Comp

15 Ring Muscle Ups
20 Deadlifts (275/195)
25 Box Jumps (30/24”)
1 Mile Run
25 Box Jumps
20 Deadlifts
15 Ring Muscle Ups

*L3

10 Ring Muscle Ups
20 Deadlifts (225/155)
25 Box Jumps (24/20”)
1 Mile Run
25 Box Jumps
20 Deadlifts
10 Ring Muscle Ups

*L2

20 Ring Dips
20 Deadlifts (185/135)
20 Box Jumps (24/20”)
1200m Run
20 Box Jumps
20 Deadlifts
20 Ring Dips

*L1

15 Banded Ring Dips
15 Deadlifts (Moderate up to 155/105)
20 Box Jumps (Scale as needed)
800m Run
20 Box Jumps
15 Deadlifts
15 Banded Ring Dips

 

SWOD Thursday 09.19.2019

Accessory Work:

A. 2 sets of:
1 x 1000m Row w/ 90 seconds rest
2 x 500m row w/ 30 seconds rest b/t
4 x 250m row w/ 15 seconds rest b/t
1 x 750m row
– Rest 3 minutes b/t sets –

B. EMOM x 12 minutes
Min 1: 10 DB Box Step Overs (50/35) @ 24/20″
Min 2: HS Hold x 30 seconds
Min 3: 10 Alt Hang DB Split Snatch (50/35)
Min 4: Bar Hang x 30 seconds
*Alt Hang DB Snatch should be (R) Arm OH (L) Leg in front then (L) Arm OH (R) Leg in front.

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