WOD Wednesday 01.22.2020

– No Midday 3.0

WOD

2 rounds for time; In Pairs
200 Dbl-Unders
50 OH Squats (75/55)
200 Dbl-Unders
50 SDHP (75/55)

*L2

2 rounds for time; In Pairs
100 Dbl-Unders or 300 Skips
50 OH Squats (Scale as needed)
100 Dbl-Unders or 300 Skips
50 SDHP (Same weight as OH Squat)

*Both athletes must complete 100 Dbl-Unders and can both be working at the same time.
*Split the Oh Squats & SDP as you see fit.

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

WOD Tuesday 01.21.2020

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

Movement Prep:
Knee Tuck Samson + T-Spine Opener x 10 Alt
Cossack Squat x 10 Alt reps
Cat Camel x 10 reps
BirdDog x 5 reps/Side

Warm Up:

AMRAP in 4 minutes
10 Alt Box Step Ups
5 Push Ups
10 Ring Rows
5 DB Press/Arm

Technique & Review:

Push Jerk
– Burgener Warm Up
– Press
– Push Press
– Push Jerk

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

6 minutes for 2 sets of:
3 Push Jerks
3-5 Push Ups
5 Box Jumps
– Rest as needed b/t –

WOD

AMRAP in 15 minutes
10 Push Jerks (135/95)
15 CTB Pull Ups
20 Box Jumps (24/20″)

*L2

AMRAP in 15 minutes
10 Push Jerks (115/85)
15 Pull Ups
20 Box Jumps (24/20″)

*L1

AMRAP in 15 minutes
10 Push Jerks (Light up to 95/65)
10 Banded Pull ups
15 Box Jumps (20/16″)

SWOD Tuesday 01.21.2020

Accessory Work:

A. Every 2 minutes x 5 sets
Back Squat
*Set 1 x 5 reps @ 65%
*Set 2 x 3 reps @ 70%
*Set 3 x 2 reps @ 80%
*Sets 4-5 x 1 rep @ 90%

B. 3 sets of:
Clean Pulls x 4 reps @ 95% of 1RM Clean
– Rest 30 seconds –
Gobelt Single Leg Split Squat x 10 reps/Leg (Moderate)
– Rest 30 seconds –
Dbl-KB Front Rack Hold x 30 seconds (32/24kg-Hand)
– Rest 90 seconds –

WOD Monday 01.20.2020

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

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Hip Opener/Closers x 5 reps/Side
Russian Squats x 10 reps
Crab Walk x 25ft

Warm Up:

AMRAP in 4 minutes
10 Plate GTOH
10 Ring Rows
5 Inchworm + Push Up
5 Jump Squats

Technique & Lift:

Squat Clean
– Burgener Warm Up
– High Hang Squat Clean
– Hang Squat Clean
– Squat Clean

Split Jerk
– Press
– Push Press
– Jerk Balance
– Tall Jerk
– Split Jerk

A. 5-7 minutes to complete 3 sets of:
3-Pos Squat Clean + Split Jerk

*Keep this weight light to primer your positioning
before the working sets.

*After you have performed the 3rd Clean from the 3-Pos
perform 1 Split Jerk.

B. Every 2:30 minutes x 6 sets
Clean & Jerk x 3 reps
*Sets 1-2 @ 70% of 1RM C&J
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%

C. Complete
Hollow Banded Pull Aparts x 50 reps
DB Floor Press x 30 reps
Single Arm DB or KB OH Walking Lunge x 100ft
*50ft Right Arm, 50ft Left Arm.

WOD Saturday 01.18.2020

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Scap Push Up + T-Spine Opener x 10 Alt reps
Kneeling Adductor Stretch x 10 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
20 Plate Hops
5 No Push Up Burpees
10 Plate GTOH
10 Alt V-Ups

Technique & Review:

Power Clean
– Burgener Warm Up
– High Hang Power Clean
– Hang Power Clean
– Power Clean

Push Jerk
– Press
– Push Press
– Push Jerk

Rope Climb
– Stand to Lower
– Knees to Elbows
– Foot Lock & Hang
– Foot Lock & Extend
– Rope Climb

7 minutes to complete 2 warm up sets
5-7 Cal Row
3-5 Clean & Jerks
1 Foot Lock + Extend
– Rest as needed b/t sets –

 

WOD

3 rounds for time
20/15 Cal Row
10 Clean & Jerk (135/95)
3 Rope Climbs

*L2

3 rounds for time:
20/15 Cal Row
10 Clean & Jerk (115/75)
2 Rope Climbs

*L1

3 rounds for time:
15/10 Cal Row
10 Clean & Jerk (Light up to 95/65)
1 Rope Climb or 3 Stand to Lowers

WOD Friday 01.17.2020

Mobility:
Overhead Banded Stretch x 1 minute/Side
Partner T-Spine Mobility
Wtd Ankle Mobility x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 10 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
90/90 Hip Rotations x 10 Alt reps
Wall Facing Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
“A” Single Skip
“B” 1 round:
4 Push Ups
6 Jump Squats
4 Single Arm DB Press/Arm

Technique & Lift:

A. Snatch Balance
– Heaving Snatch Balance
– Drop Snatch Balance
– Snatch Balance

B. Every 2 minutes x 6 sets
Snatch Balance + OH Squat
*Sets 1-6 x 2+2
*Keeping Weight Light – Moderate for all 6 sets.
*No failed sets.

C. 3 sets
KB Front Rack + OH Carry x 100ft/Arm
– Rest 30 seconds –
Plank Plate Slides x 20-30 Alt reps
– Rest 60 seconds –

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