WOD Monday 04.22.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Shoulder Pass Throughs x 10 reps
Partner T-Spine x 30 seconds/Each

Movement Prep:
Samson + T-Spine Opener x 25ft
Inch Worm + Push Up x 5 reps
V-Step x 25 ft
Hollow Rocks x 10 reps

Warm Up:

AMRAP in 3 minutes
50 Skips
(R) Kneeling Press x 5 reps
No Push Up Burpees x 5 reps
(L) Kneeling Press x 5 reps

Technique & Review:

CTB/Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

DB Snatch
– DB Deadlift x 3 reps/Arm
– DB High Pull Up x 3 reps/Arm
– DB Muscle Snatch x 3 reps/Arm
– DB Power Snatch x 3 reps/Arm

2 rounds to Build to Workout Weight
10-15 Dbl-Unders
3-5 CTB Pull Ups
6 Alt DB Snatch
– Rest 60 seconds –

WOD

4 rounds for time:
50 Dbl-Unders
12 CTB Pull Ups
20 Alt DB Snatch (50/35)

*Pack
4 rounds for time:
50 DB-Unders
12 Pull Ups
20 Alt DB Snatch (45/30)
*Pup
4 rounds for time:
25 Dbl-Unders or 60s of Attempts
12 Banded Pull Ups
20 Alt DB Snatch (Scale as needed)

SWOD Saturday 04.20.2019

STRENGTH

A. 3 sets for Quality
3 Skin the Cats
6 Toes to Rings
3 Inch Worms

B. EMOM x 10 minutes
Min 1: Bar Muscle Up x 3-5 reps
Min 2: 10 Dbl-KB Deadlift + 100ft Farmer Carry
*Scale to Box or Banded Bar Muscle Up if needed

C. Starting at 0:00
AMRAP in 5 minutes of:
15 TTB
12 Ring Dips

Starting at 7:00
AMRAP in 10 minutes of:
15 Cal Row
12 BBJO (24/20″)

D. 3 sets of:
Banded Good Mornings x 25 reps
Rest 30 seconds
Split Squat x 20 reps/Leg
Rest 30 seconds
Ab Roll Outs x 10 reps
Rest 90 seconds

WOD Saturday 04.20.2019

Mobility:
3-POS Shoulder Stretch x 30 seconds/Each
Runners Lunge x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Paleo T-Spine Opener x 10 reps/Side
Russian Squats x 10 reps
Bird Dog x 5 reps/Side

Warm Up:

AMRAP in 4 minutes
200m Jog
25ft Knee Tuck
5 Med Ball Cleans
25ft Samson
5 Med Ball Cleans

Technique & Review:

Deadlift
– Good Morning x 10 reps
– RDL x 10 reps
– Deadlift x 10 reps

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

Thruster
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Front Squat x 5 reps
– Thruster x 5 reps

3 sets to Build to Workout Weight
5 Deadlifts
3 Squat Cleans
1 Thruster
– Rest 60 seconds b/t sets –

WOD

5 rounds for time of:
9 Deadlifts (135/95)
5 Squat Cleans
3 Thrusters

*Pack
5 rounds for time:
9 Deadlifts (95/65)
5 Squat Cleans
3 Thrusters
*Pup
4 rounds for time
9 Deadlifts (Scale as needed)
5 Squat Cleans
3 Thrusters

SWOD Friday 04.19.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: Wall Balls x 5 reps (30/20) @ Max Height
Min 2: Rocket Jumps x 6 Alt reps (16/12″)

B. Every 2 minutes x 9 sets
3-POS Clean (1 rep = High Hang+Hang(ATK)+Floor)
*Sets 1-3 x 3 reps @ 60% off Current Heavy Single
*Sets 4-6 x 2 reps @ 70%
*Sets 7-9 x 1 rep @ 80%

C. Every 90 seconds x 4 sets
DB Power Clean & Jerk
*Set 1 x 6 reps (60-70/45-50)
*Set 2 x 8 reps (50-60/35-40)
*Sets 3-4 x 10 reps (40-50/30-35)

D. 3 sets of:
DB Prone Rows x 8-10 reps
Rest 30 seconds
DB Skull Crushers x 20 reps
Rest 30 seconds
Barbell Bicep Curls x 15 reps (45/35)
Rest 90 seconds

WOD Friday 04.19.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Hamstring Floss x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:

Coach Led Hip Mobility Flow

Warm Up:

Rolling
– Best of 5
– Coaches choice of distance and penalty’s

Technique & Review:

A. 4 sets of:
(R) Turkish Get Up x 1 rep
(L) Turkish Get Up x 1 rep
25-50ft Wtd Bear Crawl
– Rest 60 seconds b/t sets –

B. 2 sets of Build to Workout Weight
3 Burpees
3 Russain KB Swings
3 American KB Swings
– Rest 60 seconds –

WOD

5 rounds for time:
15 Burpees
15 KB Swings (32/24kg)
*Time Cap 20 minutes

*Pack
5 rounds for time
15 Burpees
15 KB Swings (24/16kg)
*Pup
4 rounds for time
15 Burpees
15 KB Swings (Scale as needed)

SWOD Thursday 04.18.2019

STRENGTH

A. 2 sets of:
Banded Lateral Walk x 25ft (R)
Banded Squats x 10 reps
Banded Lateral Walk x 25ft (L)
Banded Deadbug x 10 Alt reps

B. Every 2 minutes x 6 sets
Sumo Deadlift x 1.1.1
*Sets 1-6 @ 60% of 1RM Deadlift

C. 3 rounds for time:
10 Strict HSPU
12 KB Front Rack Walking Lunges (24/16kg)
14 KB Snatch (7 reps/Arm)
16 KB Thrusters
18 Assault Bike Cals

D. 3 sets of:
30 seconds of Hollow Rocks
Rest 30 seconds
30 seconds of Russian KB Swings (32/24kg)
Rest 30 seconds
30 seconds of Alt Jumping Lunges
Rest 90 seconds

WOD Thursday 04.18.2019

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Duck Walk x 25ft
Samson Stretch x 25ft
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps

Warm Up:

EMOM x 5 minutes
4 Burpees
8 Jump Squats
Plank Hold to 45 seconds

Technique & Review

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

3 sets to Build to Workout Weight
Squat Snatch x 3 reps

CTB/Pull Up
– Ring Row x 5 reps
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

Ring Dips
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip Lowers x 3-5 reps
– Ring Dip x 3-5 reps

Muscle Up
1 round of: (Low Rings)
– Rings to Chest x 5 reps
– Transition x 5 reps
– Press to Support x 5 reps
1 round of: (High Rings)
– Beat Swing x 5-7 reps
1 round of: (Low Rings)
– Muscle Up/Assisted x 2-3 reps

WOD

“Amanda”
9.7.5
Ring Muscle Up
Squat Snatch (135/95)

*Pack
6.4.2
Ring Muscle Up
9.7.5
Squat Snatch (95-115/65-85)
or
9.7.5
CTB Pull Ups
Ring Dips
Squat Snatch (95-115/65-85)
*Pup
9.7.5
Banded Pull Ups
Ring Dips
Squat Snatch (75-95/55-65)

WOD Wednesday 04.17.2019

– No Midday 3.0

WOD

For Time; In Pairs
1 Mile Run
100 Hang Clean & Jerk (115/85)
1 Mile Run

*Athletes will split the runs into 400’s, While one is running the other is resting.
*Athletes can break up the Hang Clean & Jerk as they see fit.

**Scaled
1200m Run
80 Hang Clean & Jerk (95/65)
1200m run

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

SWOD Tuesday 04.16.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: Wall Facing HS Hold x 30 seconds
Min 2: KB Zotts Press x 6-8 Alt reps

B. Every 2 minutes x 6 sets
Clean + Jerk + Clean + Jerk
*Sets 1-3 x 1+2+1+1 @ 65% of Current Heavy Single
*Sets 4-6 x 1+2+1+1 @ 75%

C. 3 rounds for time:
CTB Pull Ups
Squats
60 Dbl-Unders
**RX – 15 CTB Pull Ups + 20 Sandbag Squats (150/100)
**Scaled – 10 CTB Pull Ups +15 KB Front Squats (24/16kg-Hand)

D. 3 sets of:
False Grip Ring Pull Ups x 3-5 reps
Rest 30 seconds
Ring Push Ups x 8-10 reps
Rest 30 seconds
Hip Extensions x 20 reps
Rest 90 seconds

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