WOD Saturday 04.06.2019

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

10 minutes of:
– Coaching Led Dynamic & Ladder Drills

WOD

5 rounds for time:
50ft Walking Lunge **25ft O/B**
15 Burpee Box Jumps
200m run

*Pack
5 rounds for time:
50ft Walking Lunge **25ft O/B**
10 Burpee Box Jumps
200m run
*Pup
4 rounds for time:
50ft Walking Lunge **25ft O/B**
10 Burpee Box Jumps
200m run

Cash Out:
200m Farmer Carry
50 Sit Ups

SWOD Friday 04.05.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 5 Zotts Press
Min 2: 3-Pos Muscle Snatch + Snatch Balance + Drop Snatch
*Set 1 @ Empty Bar
*Sets 2-3 @ 75-95/55-65lbs
*After Each Pos in the Snatch perform 1 Snatch Balance & 1 Drop Snatch

B. Every 2 minutes x 6 sets
Hang Snatch + Snatch Balance + Snatch + OH Squat
*Sets 1-3 @ 65% of Mondays “Heavy” Snatch
*Sets 4-6 @ 75%

C. For Time:
1000m Row
Rope Climbs
15 Man Makers
Rope Climbs
1000m Row
** Rx – 10 Rope Climbs/Man Makers @50/35lbs/10 Rope Climbs
** Scaled – 5 Rope Climbs/Man Makers @40/30lb/5 Rope Climbs
*** Man Maker – Push Up + (R) DB Row + (L) DB Row + Squat Clean Thruster.

D. 2 sets of:
DB Reverse Lunges x 20 Alt reps (Heavy)
Rest 60 seconds
Seated Alt DB Shoulder Press x 20 Alt reps (Tough)
Rest 90 seconds

WOD Friday 04.05.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Deadbug x 5 reps/Side

Movement Prep:
Banded Lateral Walk x 10 Steps O/B
Split Stance RDL x 5 reps/Leg
Single Leg Glute Bridge x 5 reps/Side

Warm Up:

AMRAP in 5 minutes of:
200m Jog
10 Reverse Lunge
10 Hollow Rocks
5 Suite Case KB Deadlift/Side

Technique & Review:

A. Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Partner Band Resisted Deadlifts x 10 reps/Each

B. Every 3 minutes x 5 sets
Deadlift x 5 reps

*Rx – Perform sets 1-5 @ 75% of 1RM
*Pack – Perform sets 1-5 @ 65% of 1RM
*Pup – Pick a weight you can perform perfect reps in all 5 sets.

C. 3 sets of:
Seated Fill Press x 10 reps/Arm
Into….
Plank Plate Slides x 20 Alt reps
Rest 60 seconds

WOD Thursday 04.04.2019

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

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

Warm Up:

AMRAP in 3 minutes
20 Mnt Climbers
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

In 2-3 sets to Build to Workout Weight
2 Power Cleans
4 Push Ups
6 Squats
– Rest 90 seconds –

WOD

5 sets for total reps of:
“The Chief”
AMRAP in 3 minutes of:
3 Power Cleans (135/95)
6 Push Ups
9 Squats
– Rest 1 minute b/t rounds –

*Pack
3 Power Cleans (115/85)
6 Push Ups
9 Squats
*Pup
3 Power Cleans (95/65)
6 Knee Push Ups
9 Squats

SWOD Thursday 04.04.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 5 Tall Jerks
Min 2: 5-7 Box HSPU (24/20″)
*Set 1 @ Bar
*Sets 2-3 @ 75/55

B. Every 2 minutes x 6 sets
Pause Push Press + Pause Push Jerk + Pause Split Jerk
*Build to a Heavy Set for the Day.
*Start Working sets around 70-75% of 1RM Push Press

C. 8 rounds for time:
200m run
12 DB Box Step Overs (24/20″)
6 DB Power Clean & Jerk
– Rest 1 minute b/t rounds –
** Rx @ 50/35lbs
** Scaled @ 40/30lbs

D. 3 sets of:
Barbell Single Leg RDL x 8-10 reps/Side (Light)
Rest 30 seconds
1-1-2 DB Bench Press x 8-10 reps
Rest 90 seconds

WOD Wednesday 04.03.2019

– No Midday 3.0

WOD

For Time; In Pairs

20 KB Swings (32/24kg)
2 Rope Climbs
20 Single Arm DB Push Press (50/35) *10 reps/Arm*
2 Rope Climbs
50ft OH Walking Lunge (45/35) *25ft O/B*
2 Rope Climbs
20 Single Arm DB Push Press
2 Rope Climbs
20 KB Swings

*Only one Athlete may be working at a time.
*Athlete “A” will do 20 KB Swings then “B” will do 20 KB Swings then “A” will complete 2 Rope Climbs then “B” will complete 2 Rope Climbs etc..

* Scale to 24/16kg KB Swings & 1 Rope Climb

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

WOD Tuesday 04.02.2019

Mobility:
Couch Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Quad T-Spine Opener x 5 reps/Side
Hip Opener/Closers x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

EMOM x 5 minutes
50 Single Skips
3 Push Ups
5 Jump Squats

Technique & Review:

2 rounds of:

Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Strict Pull Up x 1-3 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

Wall Balls
– Pause Wall Ball Shot x 3 reps
– Workout Pace Wall Ball Shots x 5 reps

WOD

3 rounds for time of:
20 Strict Pull Ups
30 Sit Ups
20 Strict Ring Dips
30 Wall Balls (20/14)

*Pack
15 Strict Pull Ups
25 Sit Ups
15 Strict Ring Dips
25 Wall Balls (20/14)
*Pup
10 Banded Strict Pull Ups
20 Sit Ups
10 Banded Ring/P-Bar Dips
20 Wall Balls (Scale as needed)

Successory Work
2-3 sets of:
15-20 Banded Pull Aparts
20-30 Banded Lat Pull Downs
– Rest 60 seconds –

SWOD Tuesday 04.02.2019

STRENGTH

A. Every 2 minutes x 8 sets
Front Squat
*Set 1 x 3 reps @ 60% of 1RM
*Set 2 x 2 reps @ 70%
*Set 3 x 2 reps @ 75%
*Sets 4-5 x 1 rep @ 80-85
*Sets 6-8 x 1 rep @ 85-90%

B. Every 90 seconds x 6 sets
Clean x 1 rep
*Build to a Heavy Single for the Day.
*If you miss more then 2 attempts at a weight drop back down to pervious made weight.

C. In 2 minutes x 5 sets
15/10 Cal Bike
20 Ball Slams (20/15)
MAX BBJO (24/20″)
Rest 2 minutes
*No Pacing, Go hard each set.

D. 3 sets of:
100m KB Front Rack Carry
100m Farmer Carry
Rest 90 seconds

WOD Monday 04.01.2019

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side
Partner Hamstring Stretch x 30s/Side

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

AMRAP in 4 minutes
“A” 200m row
“B” AMRAP
50ft Walking Lunge
5 Burpees
10 Hollow Rocks

Technique & Review:

Building to Workout Pace
Set 1:
30s Bike @ Easy Pace
– Rest 30 seconds –
200m run @ Easy Pace
– Rest 30 seconds –
30s Row @ Easy Pace
– Rest 60 seconds –

Set 2:
30s Bike @ Moderate Pace
– Rest 30 seconds –
200m run @ Moderate Pace
– Rest 30 seconds –
30s Row @ Moderate Pace
– Rest 60 seconds –

Set 3:
30s Bike @ Workout Pace
– Rest 30 seconds –
200m run @ Workout Pace
– Rest 30 seconds –
30s Row @ Workout Pace

WOD

Complete (Record time for each component)
2km Bike
– Rest 2 minutes –
1200m run
– Rest 2 minutes –
1000m Row

*Pack
1.5km Bike
– Rest 2 minutes –
1000m run
– Rest 2 minutes –
1000m Row
*Pup
1km Bike
– Rest 2 minutes –
800m run
– Rest 2 minutes –
750m Row

Cool Down:
200m Walk
Couch Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

SWOD Monday 04.01.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: 3-Pos Snatch + Snatch Balance + OH Squat
Min 2: KB Wind Mill x 3 reps/Side (Light)
*After each position Snatch perform 1 Snatch Balance & 1 OH Squat
*Set 1 @ Bar
*Sets 2-3 @ 95/65

B. Every 90 seconds x 6 sets
Snatch x 1 rep
*Build to a Heavy Single for the Day.
*If you miss more then 2 attempts at a weight drop back down to pervious made weight.

C. Every 3 minutes x 5 sets
Box Squat x 3 reps @ 52X1 TEMPO
*Sets 1-5 @ 60-70% of 1RM Back Squat
*Hold true to the TEMPO, 5 seconds down, 2 second pause on the box.
*Box height should be just at or below 90.

D. 3 sets of:
Strict Pull Ups x 8-10 reps
Rest 30 seconds
Strict P-Bar Dips x 8-10 reps
Rest 30 seconds
DB Reverse Lunges x 20 Alt reps
Rest 90 seconds

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