WOD Saturday October 20th

– Midday 3.0 from 9:30am-11:30am

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

Movement Prep: (AMRAP in 4 minutes)
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson
25ft Bear Crawl

Warm Up:
100m Jog
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Ladder x 50ft
50ft Toe Walk
50ft Heel Walk

Technique:

Review

– Farmer Carry

2 rounds of:
100m Jog
50ft (R) Farmer Carry
50ft (L) Farmer Carry
*Building WOD weight.

WOD

4 rounds for time:
400m run
100m (R) Farmer Carry (1.5/1pd)
100m (L) Farmer Carry

*Pack
4 rounds for time:
400m run
100m (R) Farmer Carry (45/30)
100m (L) Farmer Carry
*Pup
3 rounds for time:
400m run
100m (R) Farmer Carry (35/25)
100m (L) Farmer Carry

SWOD Saturday October 20th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

*Next Week will be a De-Load block. New Strength block October 29th.

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Min 1: 20s Easy Bike + 25s Moderate Bike
Min 2: 30s Easy Bike + 15s Fast Bike

B. 2 sets of:
5 minute x Assault Bike @ Modertae RPM
Rest 4 minutes
*Aim for consistent rounds of Cals for the 2 sets

C. 3 sets of:
Goblet Squats x 25 reps (Heavy)
Rest 30 seconds
Ring Push Ups x 10-12 reps (Feet on a Box)
Rest 60 seconds

D. Complete
100 Wtd Hollow Rocks
*Every 25 reps Hold a 15s Hollow Hold.

Level 3:

A. Every 2 minutes x 6 sets
Seated Shoulder Press x 1 rep
*Build to a Heavy 1RM for the Day.

B. EMOM x 6 minutes
Shoulder Press x 3 reps
*Using 50% of “A”

C. 5 sets of:
200m run
8 BBJO (24/20″)
6 Sandbag Cleans (150/100)

D. Complete
100 Single Leg Glute Bridge (50/Leg)
75 Banded Seated Tricep Extensions (Light Band)
50 Med Ball V-Ups

 

WOD Friday October 19th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Pigeon Stretch x 1 minute/Side
Hamstring Floss x 1 minute/Side
Cat Camel x 1 minute

Movement Prep: (AMRAP in 4 minutes)
25ft Banded Lateral Walk
10 DeadBugs
25ft Banded Lateral Walk
10 Glute Bridges

Warm Up:
EMOM x 6 minutes
Min 1: 45s Row or Bike
Min 2: 10 KB Deadlift + Plank Hold to 45 seconds

Technique:

Review

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

Warm up sets

*Set 1 x 10 reps @ Light
*Set 2 x 5 reps @ Light-Moderate
*Set 3 x 3 reps @ Moderate-Heavy Moderate

WOD

Every 3:00 minutes x 6 sets
Deadlift

*Set 1 x 10 reps
*Set 2 x 10 reps
*Set 3 x 5 reps
*Set 4 x 5 reps
*Set 5 x 3 reps
*Set 6 x 3 reps

*Build in weight over the course of 6 sets.

SWOD Friday October 19th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

*Next Week will be a De-Load block. New Strength block October 29th.

Level 1:

Do the Class.

Level 2:

A. EMOM x 6 minutes
Snatch Balance + OH Squat
*Sets 1-6 x 1+1 @ 50-60% of 1RM OH Squat

B. EMOM x 10 minutes
Power Snatch x 1 rep
*Start at 50-60% of current 1RM and add 5-10lbs each set.
*If you fail an attempt repeat that load in the next set.
*If you fail a load twice in a row drop back to previous successful weight.

C. 4 sets of:
1-3 Strict Dips + 3-5 Kipping Dips
Rest 1-2 minutes b/t sets

D. For time:
21.15.9
TTB
42.30.18
Wall Balls (20/14)

Level 3:

A. Every 2 minutes x 6 sets:
OH Squat x 3 reps
*Sets 1-6 x @ 75%
*Based off 2RM from Oct 12th

B. EMOM x 10 minutes
Snatch x 2 reps
*Sets 1-10 @ 75% of 1RM
*Aim for TnG reps.

C. AMRAP in 20 minutes
9.15.21.27.33.39.45 Etc…
Cal Row
Dbl KB Snatch (1.5/1pd-Hand)

D. 2 sets of:
50 Banded Pull Aparts
25 Wtd Sit Ups (Feet Anchored)
Rest as needed b/t sets

 

SWOD Thursday October 18th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

*Next Week will be a De-Load block. New Strength block October 29th.

Level 1:

A. Every 2 minutes x 6 sets
Hang Power Snatch x 4 reps
*Sets 1-2 @ 6RPE
*Sets 3-4 @ 7RPE
*Sets 5-6 @ 8RPE

B. For time:
35.20.10
Wall Balls (20/14)
Pull Ups

Level 2:

A. EMOM x 10 minutes
Back Squat x 1 rep
*Sets 1-10 @ 80-85%
*Based off Heavy Single from Sept 13th

B. Every 90 seconds x 5 sets
Power Clean + Push Press + Push Jerk
*Sets 1-2 x 3+2+1 @ 70-75% of 1RM P.Press
*Sets 3-5 x 2+1+1 @ 80%

C. 5 rounds for time:
50 Dbl-Unders
10 (R) Hang DB Clean & Jerk (50/35)
10 (L) Hang DB Clean & Jerk
10 Burpees

D. 3 sets of:
3D Banded Pull Aparts x 25 reps
Rest 30 seconds
Wtd Sit Up x 25 reps (Feet anchored)
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
High Hang Clean + Hang Clean + Jerk
*Sets 1-4 x 1+1+1 @ MAX for the Day
*Sets 5-6 @ 90% of MAX

B. Every 90 seconds x 3 sets
Box Front Squat x 3 reps
*Set 1 @ 65% of 1RM Front Squat
*Set 2 @ 70%
*Set 3 @ 75%

C. For time:
50ft HS Walk (25ft x 2)
15/12 Muscle Ups
100ft HS Walk (25ft x 4)
10/7 Muscle Ups
150ft HS Walk (25ft x 6)
5/3 Muscle Ups

D. 3 sets of:
Banded Kneeling KB Press x 12 reps/Arm
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
L-Sit Flutter Kicks x 20-30 seconds
Rest 90 seconds

 

WOD Thursday October 18th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
5 Russian Squats
25ft Samson
10 BirdDogs

Warm Up: (AMRAP in 5 minutes)
Partner “A” – Rows or Bikes
Partner “B” – Completes 2 rounds of:
6 Ring Rows
8 Hollow Rocks
10 Walking Lunges
*Switch back and forth for 5 minutes

Technique:

Review

Wall Balls
Pull Ups

1 round of:
10 Scap Pull-ups
5 Beat Swings
1-3 Strict Pull Ups
3-5 Pull Ups

2 rounds of:
5 Wall Balls
5 Pull Ups
– Rest 30 seconds

WOD

For time:
50 Wall Balls (20/14)
50 Pull Ups
35 Wall Balls
35 Pull Ups
20 Walll Balls
20 Pull Ups

*Pack
35 Wall Balls (20/14)
35 Pull Ups
20 Walll Balls
20 Pull Ups
10 Wall Balls
10 Pull Ups
*Pup
25 Wall Balls (20/14)
25 Banded Pull Ups
20 Wall Balls
20 Banded Pull Ups
10 Wall Balls
10 Banded Pull Ups