WOD Tuesday February 27th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
10 Deadbugs
25ft Banded Lateral Walk (5/5)
10 RDL’s
25ft Bear Crawl

Warm-Up: (AMRAP in 4 minutes)
Partner “A” – Rows
Partner “B” – 2 rounds of:
10 Beat Swings
8 KB Deadlifts
6 Hollow Rocks
*Switch back an forth for 6 minutes

Technique:

Review
– Deadlift
– Running Drills

WOD

3 rounds for time:
800m run
25 TTB
25 Deadlifts (225/155)

*Pack
3 rounds for time:
800m run
15 TTB
15 Deadlifts (185/135)
*Pup
3 rounds for time:
400m run
15 Knee Raises
10 Deadlifts (135/95)

SWOD Monday February 26th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 90 seconds x 4 sets
High Hang Snatch x 3 reps (Light)
Bounding Broad Jump x 3 reps
*3s Pause in the bottom of each Snatch.

B. Every 2 minutes x 6 sets
3-Pos Snatch
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70-75%
*Sets 5-6 @ 80%

C. 3 sets of:
Strict P-Bar Dips x 6-8 reps @ 3131
Rest 30 seconds
Wall Facing HS Hold x 30-45 seconds
Rest 30 seconds
Hollow Flutter Kicks x 45-60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Pause Snatch (ATK) + Snatch
*Sets 1-4 x 1+2 @ Max for the Day
*Sets 5-6 x 1+2 @ 90% of todays Max

B. Every 3 minutes x 4 sets
Pause Back Squat x 5 reps
*Sets 1-4 x 90%
*Based off last weeks 5RM

C. 3 sets of:
Snatch Pulls x 3 reps @ 95-105%
Rest 30 seconds
Barbell Up Right Row + Press x 10 reps (45/35)
Rest 30 seconds
Banded Plank Holds x 60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

2 rounds for time:
50 Wall Balls (20 to 10ft/14 to 9ft)
25 CTB Pull Ups
25 Thrusters (75/55)
25 Bar Facing Burpees
100 Dbl-Unders

Level 3:

For time:
5.4.3.2.1
Strict Deficit HSPU
10.8.6.4.2
Strict CTB Pull Ups

5 reps: 4/2″
4 reps: 6/3″
3 reps: 8/4″
2 reps: 10/5″
1 rep: 12/6″

 

WOD Monday February 26th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
Samson + T-Spine Opener x 25ft
Plank Shoulder Taps x 20 reps
V-Step x 25ft
Scap Pull Ups x 10 reps

Warm-Up: (AMRAP in 4 minutes)
5 to 1
Ring Row
Push Ups
Goblet Squat

Technique:

Review
– Burgerner Warm Up
– Clean
– Jerk
– Rope Climb

WOD

For time:
5.4.3.2.1
Rope Climbs
Clean & Jerk

5 reps: 145/115
4 reps: 165/125
3 reps: 185/135
2 reps: 205/145
1 rep: 225/155

*Pack
5.4.3.2.1
Rope Climbs
Clean & Jerk
5 reps: 95/65
4 reps: 115/85
3 reps: 135/95
2 reps: 155/105
1 rep: 165/115
*Pup
5.4.3.2.1
Rope Climbs or Stand to Lowers
Clean & Jerk
5 reps: 65/45
4 reps: 75/55
3 reps: 95/65
2 reps: 105/75
1 rep: 115/85

SWOD Saturday February 24th

– Midday 3.0 from 9:30am-11:30am
– No TCP

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Deadlift x 1 rep
*Build to 85-90% of 1RM

B. 10 Rounds:
4 HSPU
6 Burpee Box Jump Overs
8 Wall Balls (30/20)

C. 3 sets of:
KB Windmill x 7 reps/Side
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
Single Arm Ring Plank Hold x 30 seconds/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

A. EMOM x 10 minutes
Hang Power Snatch x 2 reps
*Sets 1-10 @ 60% of 1RM Snatch

B1. EMOM x 5 minutes
Hang Power Clean x 2 reps
*Sets 1-5 @ 60% of 1RM Clean
B2. EMOM x 5 minutes
Hang Power Clean x 2 reps
*Sets 1-5 @ 65% of 1RM Clean

C. 5 sets
10 Front Squats (185/135)
10 Box Jumps (30/24″)
15/10 Assault Bike Cals
Rest 3 minutes between rounds.

D. Complete
100 Banded Pull Aparts
100 Banded Tricep Push Downs
100 Banded Barbell Curls (45/35)

2-A-DAY

Rest Day

WOD Saturday February 24th

– Midday 3.0 from 9:30am-11:30am

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

Movement Prep: (AMRAP in 4 minutes)
5 Hip Openers
5 Hip Closers
10 Cat Camels
25ft Inch Worm

Warm-Up: (AMRAP in 6 minutes)
10 Plate GTOH
5 Jump Squats
10 Plate Russian Twists
50 Skips

Technique:

Review
– Front Squat

WOD

5 sets of
Front Squat x 10 reps
Rest 3 minutes b/t sets

*Build to a Heavy set of 10 reps for the Day.

*Pack
4-5 sets
Front Squat x 10 reps
Rest 3 minutes
*Build to a Heavy set of 10 reps for the Day.
*Pup
4-5 sets
Front Squat x 10 reps
Rest 3 minutes
*Build to weight where you can focus on good technique
and feel comfortable.

SWOD Thursday February 22nd

– 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
Back Squat
*Sets 1-3 x 3 reps 70-75%
*Sets 4-6 x 1 rep @ 80-85%

B. Every 2 minutes x 5 sets
Squat Clean x 5RM
*Build to a Heavy set of 5 for the Day
*TnG reps, Hands stay on the Bar.

C. Every 90 seconds x 4 sets
Snatch Pull x 1
Hang Snatch Pull (BTK) x 2
Hang Snatch Pull (ATK) x 3
*Sets 1-4 x 1+2+3 @ 95% of “B”

D. EMOM x 8 minutes
Min 1: Wtd Plank Hold
Min 2: Rest

Level 3: Self led Warm-Up.

A. Every 2 minutes x 5 sets
Front Squat x 3 reps
*Sets 1-3 x Build to a 3RM for the Day
*Sets 4-5 @ 90% of todays 3RM

B. Every 2 minutes x 6 sets
Clean + Front Squat + Split Jerk
*Set 1 @ 75-80%
*Sets 2-3 @ 85%
*Set 4 @ Max for the Day
*Sets 5-6 @ 90% of todays Max

C. 3 sets of:
KB Windmill + Press x 7 reps/Side
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
Single Arm Ring Plank Hold x 30 seconds/Side
Rest 90 seconds

2-A-DAY

Level 2:

5 rounds of:
30 Cal Row
15 OH Squats (95/65)

Level 3:

10 Rounds:
2 Burpee Bar Muscle Ups
4 HSPU (6/4″) *Kipping or Strict
6 Alt DB Squat Snatch (50/35)

 

WOD Thursday February 22nd

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
10 Deadbugs
10 RDL’s
25ft Bear Crawl

Warm-Up: (AMRAP in 6 minutes)
Partner “A” – Rows
Partner “B” – 2 rounds of:
10 KB Deadlifts
8 KB Swings
6 Seated Dowel Shoulder Press
*Switch back an forth for 6 minutes

Technique:

Review
– Deadlift
– Push Press

WOD

AMRAP in 5 minutes of
3 Deadlifts (275/195)
7 Push Press (115/85)

*Pack
AMRAP in 5 minutes of:
3 Deadlifts (185-225/135-155)
7 Push Press (95-105/65-75)
*Pup
AMRAP in 5 minutes of:
3 Deadlifts (135-165/95-115)
7 Push Press (65-95/45-75)

WOD Tuesday February 20th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
20 Jumping Jacks
25ft Lateral Lunge

Warm-Up: (AMRAP in 6 minutes)
400m Job
Into..
25ft Knee Tuck + Samson
20 Plank Shoulder Taps
10 Box Step Ups

Technique:

Review
– Running Drills
– Wall Balls
– Box Jumps

WOD

“Kelly”
5 rounds for time:
400m run
30 Box Jumps (24/20″)
30 Wall Balls (20/14)
TC: 30 minutes

*Pack
4 rounds for time:
400m run
25 Box Jumps (24/20″)
25 Wall Balls (20/14)
*Pup
3 rounds for time:
400m run
25 Box Jumps (Scale as needed)
25 Wall Balls (Scale as needed)

Page 106 of 130« First...102030...104105106107108...120130...Last »