WOD Monday 06.17.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Wtd Ankle Dorsiflexion x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
BirdDog x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Wall Facing Squats x 10 reps

Warm Up:

AMRAP in 3 minutes
50 Single Skips
10 Plate GTOH
5 Burpees

Technique & Review:

Snatch
– Burgener Warm Up
– High Hang Squat Snatch x 3 reps
– Hang Squat Snatch x 3 reps
– Squat Snatch x 3 reps

A. Every 90 seconds x 5 sets
2 Pos Snatch
*Floor + Hang Snatch (ATK)

*Comp – Build to a Max for the Day
*L3– Build up to 70-75% of your 1RM Snatch
*L2 – Build up to 60-65% of your 1RM Snatch
*L1 – Pick a light load to focus on your Tech

B. 2 sets to Build to Workout Load
4 Hang Squat Snatch
20 Dbl-Unders
– Rest 60 seconds –

WOD

AMRAP in 6 minutes
8 Hang Squat Snatches
Dbl-Unders

*Comp & L3 – 115/85 & 50 Dbl-Unders
*L2 – 95/65 & 50 Dbl-Unders
*L1 – 75/55 & 30s of Dbl-Unders Attempts

WOD Saturday 06.15.2019

Mobility:
Banded Front Rack x 1minute/Side
Figure 4 Wall Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Inchworm + Push Up x 5 reps
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 3 minutes
50 Skips
3 Broad Jumps
5 Drop Squats
7 V-Ups

Technique & Review:

Power Clean
– Burgener Warm Up
– High Hang Power Clean x 3 reps
– Hang Power Clean x 3 reps
– Power Clean x 3 reps

Rope Climb
– Stand to Lower x 1-2 reps
– Knees to Elbows x 2-3 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps

3 sets to Build to Workout Load & Height
3 Power Cleans
Foot Lock & Extend
3 Box Jumps
– Rest 60 seconds b/t sets –

WOD

AMRAP in 15 minutes
12 Power Cleans
Rope Climbs
12 Box Jumps

*Comp – 165/115 – 2 Legless Rope Climbs & 30/24″
*L3 – 135/95 1 Legless + 1 Rope Climb & 24/20″
*L2 – 115/85. 2 Rope Climbs & 24/20″
*L1 – 95/65. 1 Rope Climb & Scale as needed

SWOD Friday 06.14.2019

Accessory Work:

A. 3 sets of:
False Grip Ring to Chest Pull Ups x 3-6 reps
Rest 30 seconds
Muscle Up Beat Swing x 5-7 reps
Rest 30 seconds
3D Banded Pull Aparts x 15-20 reps
Rest 90 seconds

B. HS Walking Practice
Spend 5-10 minutes on Each Drill today. Take this time to help improve your overall technique
and polish up your HS Walking.
Drill 1Handstand Shoulder Shifts
Drill 2Banded HS Shoulder Taps
Drill 3Wall Facing HS Hold to HS Walk

WOD Friday 06.14.2019

Mobility:
Runners Lunge x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Wrist Mobility

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk

Warm Up:

10 Minutes of:
– Coach Led Ladder Drills + Running Drills

Technique & Review:

2 sets to Build to Workout Load
100m Jog
Shoulder Press x 3 reps
100m Jog
Shoulder Press x 1 rep
– Rest 60 seconds b/t –

WOD

“Shoulder Press Biathlon”

For time:
400m run
18 Shoulder Press
400m run
15 Shoulder Press
400m run
12 Shoulder Press

*Each time the athlete breaks a set of Shoulder Press they must run 200m.
*Time Cap: 18 minutes

*Comp – 115/75
*L3 – 95/65
*L2 – 75/55
*L1 – 15.12.9 (65/45)

WOD Thursday 06.13.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Wtd Ankle Dorsiflexion x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep:
Cat Camel x 10 reps
Wall Facing Squats x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 3 minutes
20 Plate Hops
5 No Push Up Burpees
10 Plate GTOH
5 Jump Squats

Technique & Review:

A. Every 2 minutes x 3 sets
Front Squat
*Set 1 x 10 reps @ Light
*Set 2 x 8 reps @ Moderate
*Set 3 x 6 reps @ Heavy Moderate

B. Every 3 minutes x 7 sets
Front Squat

*Sets 1-2 x 6 reps
*Sets 3-4 x 4 reps
*Sets 5-6 x 2 reps
*Set 7 x 10 reps @ 50% of Heaviest 2 rep.

*Comp & L3 – Build in load each set
*L2 – Build up to 75-80% in sets 5&6
*L1 – Keep the loads Light-Moderate to focus on
positioning and speed in the squat.

WOD

2 rounds for time:
10 (R) DB Snatch
15 Wall Balls
10 (L) DB Snatch
15 Wall Balls
20 Push Ups

*Comp – DB (70/50) & 30/20
*L3 – DB (50/35) & 20/14
*L2 – DB 45/30 & 20/14
*L1– 35/25 & Scale as needed

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