WOD Thursday December 7th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
OH Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Samson + T-Spine Opener
25ft Inch Worm
25ft Board Jump
25ft V-Step

Warm-Up: (AMRAP in 4 minutes)
50 Skips
5 Drop Squats
10 KB Swings
5 Snatch Grip Scap Pull Ups

Technique:

Review
– Burgerner Warm Up
– Skill Transfer

Warm Up sets

Every 2 minutes x 2 sets of
Snatch x 3 reps @ 40-50%

Every 2 minutes x 2 sets of
Snatch x 2 reps @ 50-60%

WOD

Every 2 minutes x 5 sets
Snatch x 1 rep

*Build to a Heavy Single or a new 1RM for the day.
*Rx – Start around 70-75% for your first working set.
*Pack
Start around 65-70% for your first working set.
*Pup
Snatch or Power Snatch x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

SWOD Thursday December 7th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 3 minutes x 5 sets
Back Squat
*Set 1 x 4 reps @ 75%
*Set 2 x 3 reps @ 80%
*Sets 3-4 x 2 reps @ 85-90%
*Set 5 x MAX reps @ 75%

B1. Every 2 minutes x 4 sets
Hang Snatch + Snatch
*Sets 1-2 @ 70-75%
*Sets 3-4 @ 75-80%
B2. Every 2 minutes x 3 sets
Snatch x 1 rep @ 85-90%

C. 3 sets of:
Strict Pull Ups x 5-7 reps
Rest 60 seconds
DB Bench Press x 12 reps (Mod-Heavy)
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Dead-Stop Front Squat x 1 rep
*Build to a Heavy Single for the Day

B. Every 2 minutes x 6 sets
Power Snatch + Snatch Balance
*Sets 1-2 x 2+2 @ 70%
*Sets 3-4 x 2+1 @ 75%
*Sets 5-6 x 1+1 @ 80%

C. 3 sets of:
Front Rack Reverse Lunges x 12 Alt reps (Mod-Tough)
Rest 30 seconds
Banded Paloff Press x 10-15 reps/Side
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

2-A-DAY

Level 2:

3 rounds for time:
100ft Walking Lunge
50 Squats
50 Hip Extensions

Level 3:

For time:
30.20.10
Cal Row
Front Squat (135/95)
BBJO (24/20″)

 

WOD Wednesday December 6th

WOD

Rest Day

Or

For time; In Pairs
1000m row
50 TTB
200m run
25 Burpee Box Jump Overs (24/20″)
200m run
50 Ring Dips
1000m row

Athletes must:
*Switch Every 250m on the row
*Switch Every 5 reps on the TTB, BBJO,Ring Dips.
*Both complete the 200m runs together.

Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

SWOD Tuesday December 5th

– No Midday 3.0

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Front Squat
*Sets 1-2 x 6 reps @ 7RPE
*Sets 3-4 x 4 reps @ 8RPE
*Sets 5-6 x 2 reps @ 9RPE

B. “Annie”
50.40.30.20.10
Dbl-Unders
Sit Ups

Level 2: Self led Warm-Up.

A1. Every 90 seconds x 2 sets
Jerk Pause Dips x 2 reps @ 80-85%
A2. Every 90 seconds x 2 sets
Jerk Dips x 2 reps @ 90-95%

B. Every 2 minutes x 5 minutes
Split Jerk
*Sets 1-2 x 2 reps @ 70-75%
*Sets 3-4 x 1 rep @ 80-85%
*Sets 5-6 x 1 rep @ 90%

C. 3 sets of:
Front Rack Reverse Lunges x 12 Alt reps (Mod-Tough)
Rest 30 seconds
Bent-Over DB Row x 8-10 reps
Rest 30 seconds
Wtd Hollow Rocks x 20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Power Clean + Push Jerk
*Sets 1-2 x 2+2 @ 70%
*Sets 3-4 x 2+1 @ 75%
*Sets 5-6 x 1+1 @ 80%

B. EMOM x 12 minutes
Min 1: DB Bench Press x 10 reps (Heavy)
Min 2: HS Walk x 50ft (25ft O/B)
Min 3: GHD Sit Ups x 15-20 reps

C. 3 sets of
Incline Wtd Windmills x 10-15 reps (Light)
Rest 30 seconds
Wall Facing HS Hold x 45-60 seconds
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

2-A-DAY

Level 2:

“Annie”
50.40.30.20.10
Dbl-Unders
Sit Ups

Level 3:

For time
50.40.30.20.10
KB Swings (2/1.5pd)
5.10.15.20.25
Strict HSPU

 

WOD Tuesday December 5th

– No Midday 3.0

Mobility:
Calf Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
20 Mnt Climbers
25ft Lateral Lunge
10 Scap Push Ups

Warm-Up:
AMRAP in 8 minutes
Min 1: 25 Jumping Jacks + 5 Ring Rows
Min 2: 50ft Shuttle + 5 V-Ups + 5 Hollow Rocks

Technique:

Review
– Double Unders
– Sit Ups

WOD

“Annie”
50.40.30.20.10
Dbl-Unders
Sit Ups

*Pack
Same as Rx
*Pup
25.20.15.10.5
Dbl-Unders
40.30.20.10.5
Sit Ups
or
100.80.60.40.20
Single Skips
40.30.20.10.5
Sit Ups

Cool Down
– 2 minute row @ Easy Pace
– Calf Stretch x 1 minute/Side
– Couch Stretch x 1 minute/Side

SWOD Monday November 4th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Front Squat x 1 rep
Build to a Heavy Single or 1RM

B. Every 2 minutes x 6 sets
Hang Clean + Clean
*Sets 1-2 @ 70-75%
*Sets 3-4 @ 75-80%
*Sets 5-6 @ 80-85%

C. 3 sets of:
Split Stance Good Mornings x 10-15 reps (Light)
Rest 30 seconds
Bent-Over DB Fly’s x 15 reps
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 8 sets
Snatch
*Sets 1-2 x 3 @ 60%
*Sets 3-4 x 2 @ 70%
*Sets 5-8 x 1 @ 80%

B. Every 2 minutes x 4 sets
Back Squat
*Set 1 x 4 @ 80%
*Sets 2-3 x 4 @ 85%
*Set 4 x 10 @ 65-70%

C. 3 sets of:
Supinated Bent-Over Rows x 10-12 reps (Mod)
Rest 30 seconds
DB Single Leg RDL’s x 6-8 reps/Leg
Rest 30 seconds
Single Arm Ring Plank Hold x 30-45s/Side
Rest 90 seconds

2-A-DAY

L2 & L3

AMRAP in 12 minutes
25 Pull Ups
50 Cal Row
100 OH Squats (45)
50 Box Jumps (24/20″)
25 Pull Ups

WOD Monday December 4th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Banded Overhead Stretch x 1 minute/Side
Tri-Pod Hip Opener x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Samson + TSpine Opener
10 Plank Shoulder Taps
25ft Alt Hip Openers & Closers
10 BirdDogs

Warm-Up: (AMRAP in 6 minutes)
50 Skips
3 x 6 Point Burpee
5 KB Swings
5 Right Arm Push Press
5 Left Arm Push Press

Technique:

Review
– Burgerner Warm Up

Focus
– Power Snatch
– Bar Muscle Up

WOD

3 rounds for time of:
400m run
12 Power Snatch (115/85)
6 Bar Muscle Ups
TC – 15 minutes

*Pack
3 rounds for time of:
400m run
12 Power Snatch (95/65
3 Bar Muscle Ups or 6 CTB Pull Ups + 6 Push Ups
*Pup
3 rounds for time of:
400m run
12 Power Snatch (65-75/45-55)
6 Jumping CTB Pull Ups
6 Push Ups

SWOD Saturday December 2nd

– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Sumo Deadlift
*Sets 1-2 x 10 reps (Moderate)
*Sets 3-4 x 8 reps (Heavy)
*Sets 5-6 x 46reps (Tough)

B. 3 sets of:
Russian KB Swings x 10-15 reps (2/1.5pd)
Single Arm KB Front Rack Sterp Up x 6-8/Side
DB Upright Row x 10-12 reps (Light)
90 seconds

C. 2 sets of “Taksnaps Shoulders”
12 DB Front Raises
12 DB Lateral Raises
12 DB Bent-Over Fly’s
12 DB Kick Backs
12 DB Hammer Curls
12 DB Shoulder Press
Rest 90 seconds

Level 3: Self led Warm-UP.

A. Every 2 minutes x 6 sets
Bench Press
*Set 1 x 4 reps @ 75%
*Sets 2-4 x 2 reps @ 80%
*Sets 5-6 x 10 reps @ 65%

B. Every 2 minutes x 4 sets
Sumo Deadlift x 10 reps
*Sets 1-2 @ Moderate
*Sets 3-4 @ Tough
*Not TnG reps.

C. 3 sets of:
Good Mornings x 15-20 reps (Light)
DB Tate Press x 10-15 reps (Moderate)
Ab Roll Outs x 10-15 reps
Rest 60 seconds

2-A-DAY

Rest Day

WOD Saturday December 2nd

– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm

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

Movement Prep: (2 rounds of)
25ft V-Step
10 Cat Camels
25ft Standing Figure 4
10 DeadBugs

Warm-Up:
“Rolling Best of 5”

– Perform 5 Red Mat Jumps if you go +/- 100m.

Technique:

Review
– Squat
– Walking Lunge

Focus
– Hip Extension

WOD

3 rounds for time of:
100ft Walking Lunge
50 Squats
50 Hip Extensions

*Pack
3 rounds for time of:
100ft Walking Lunge
40 Squats
30 Hip Extensions
*Pup
3 rounds for time of:
75ft Walking Lunge
30 Squats
15 Hip Extensions

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