WOD Saturday 02.22.2020

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

Movement Prep:
Dynamic Cross Body Leg Swings x 10 reps/Leg
Dynamic Fwd/Bwd Leg Swings x 10 reps/Leg
Samson x 25ft
V-Step x 25ft
Cross Over Lunge x 25ft
Hip Opener/Closer x 25ft

Warm Up:

10 minutes of:
– Coach Led Ladder & Running Drills

Technique & Review:

Ring Dips
– Jump to Support
– Lockout Support
– Dip Support
– Slow Lower

5-7 minutes to complete
200m run
5 Ring Dips
7 Plate GTOH (Lighter Plate)
100m run
3 Ring Dips
5 Plate GTOH (Workout Plate)

WOD

For time:
1200m Run
30 Ring Dips
40 Plate GTOH (45/35)
800m run
20 Ring Dips
30 Plate GTOH
400m run
10 Ring Dips
20 Plate GTOH

 

*L2

For time:
1200m Run
20 Ring Dips
30 Plate GTOH (45/35)
800m run
15 Ring Dips
20 Plate GTOH
400m run
10 Ring Dips
10 Plate GTOH

*L1

For time:
800m run
20 Banded Ring Dips
30 Plate GTOH (35/25)
400m run
15 Banded Ring Dips
20 Plate GTOH
200m run
10 Banded Ring Dips
10 Plate GTOH

 

WOD Friday 02.21.2020

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

Movement Prep:
Quad T-Spine Opener x 10 reps/Side
Quad Shoulder Rotations x 5 reps/Direction
Kneeling Squat to Stand x 10 Alt reps
Inchworm + Push Up x 5 reps

Warm Up:

EMOM x 5 minutes
5 Push Ups
7 KB Swings
Single Skip to 45 seconds

Technique & Review:

Power Clean
– Burgener Warm Up
– High Hang Power Clean
– Hang Power Clean
– Power Clean

Push Jerk
– Press
– Pause Push Press
– Pause Push Jerk

6 minutes to Build to both loads
3 Power Cleans
2 Push Jerks
10-20 Dbl-Unders
– Rest as needed b/t sets –

WOD

AMRAP in 7 minutes
9 Power Cleans (135/95)
6 Push Jerks
75 Dbl-Unders

– Rest 3 minutes –

AMRAP in 7 minutes
6 Power Cleans (185/135)
3 Push Jerks
75 Dbl-Unders

 

*L2

AMRAP in 7 minutes
9 Power Cleans (115/85)
6 Push Jerks
50 Dbl-Unders

– Rest 3 minutes –

AMRAP in 7 minutes
6 Power Cleans (135/95)
3 Push Jerks
50 Dbl-Unders

*L1

AMRAP in 7 minutes
9 Power Cleans (75/55)
6 Push Jerks
35 Dbl-Unders

– Rest 3 minutes –

AMRAP in 7 minutes
6 Power Cleans (95/65)
3 Push Jerks
35 Dbl-Unders

 

SWOD Thursday 02.20.2020

Accessory Work:

A. Every 90 seconds x 4 sets
Tall Snatch + Hang Snatch (ATK) + Hang Snatch (BTK)
*Using 40-50% of 1RM Power Snatch

B. Every 2 minutes x 6 sets
Hang Squat Snatch
*Sets 1-4 x 5 reps @ Build to a Heavy set of 5 for the Day.
*Set 5 x 5 reps @ 90% of “Heavy 5”
*Set 6 x 5 reps @ 85% of “Heavy 5”

C. 3 sets of:
Clean Grip Bent-Over Rows x 10 reps @ 50% of 1RM Clean
– Rest 60 seconds –
Clean Grip RDL x 10 reps @ 50% of 1RM Clean +10-15lbs
– Rest 90 seconds –

WOD Thursday 02.20.2020

Mobility:
Lying Pec Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Partner T-Spine Opener

Movement Prep:
Lying Shoulder Opener x 5 reps/Arm
Upward + Downward Dog x 5 reps
Knee Tuck + Samson x 10 Alt reps
V-Step x 25ft

Warm Up:

AMRAP in 4 minutes
“A” Row or Bike
“B” 1 round of
3 No Push Up Burpee
10 Walking Lunges
5 Plate GTOH

Technique & Review:

Pull Up
– Scap Pull Up
– Beat Swing
– Burpee Pull Up

5 minutes for 2 sets of:
2-3 Burpee Pull Ups
25ft OH Plate Walking Lunge
– Rest as needed b/t sets –

WOD

For time:
21 Burpee Pull Up
100ft OH Plate Walking Lunge (45/35) *25ft O/B
15 Burpee Pull Up
100ft OH Plate Walking Lunge
9 Burpee Pull Up
100ft OH Plate Walking Lunge

*L2

For time:
15 Burpee Pull Up
100ft OH Plate Walking Lunge (45/35) *25ft O/B
12 Burpee Pull Up
100ft OH Plate Walking Lunge
9 Burpee Pull Up
100ft OH Plate Walking Lunge

*L1

For time:
12 Burpees + 12 Pull Ups
100ft OH Plate Walking Lunge (25/15) *25ft O/B
9 Burpees + 9 Pull Ups
75ft OH Plate Walking Lunge
6 Burpees + 6 Pull Ups
50ft OH Plate Walking Lunge

WOD Wednesday 02.19.2020

WOD

In 15 minutes

Buy In
100 Single Arm DB Push Press (50/35)

Into…
AMARAP in Remaining Time
3 Burpees
5 KB Swings (32/24kg)
3 Burpees
7 Goblet Squats
3 Burpees

*Only one Athlete may be working at a time in the Buy In.
*Athletes must tag before switching.
*Athletes will Alternate rounds back and forth for the remaining 15 minutes.

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

SWOD Tuesday 02.18.2020

Accessory Work:

A. AMRAP in 3 minutes of:
5 Box Jumps (24/20″)
5 Burpee Pull Ups
– Rest 1 minute –
AMRAP in 3 minutes of:
5 Box Jumps (30/24″)
5 CTB Pull Ups
– Rest 1 minute –
AMRAP in 3 minutes of:
5 Box Jumps (36/30″)
3 Bar Muscle Ups

B. 3 sets of:
GH Nordic Raises x 6-8 reps
– Rest 30 seconds –
Hang Leg Raises x 8-10 reps
– Rest 90 seconds –

WOD Tuesday 02.18.2020

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Lying Hip Flexor Stretch x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
90/90 Hip Rotations x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
“A” – Plank Hold
“B” – 1 round of:
10 Reverse Lunges
5 Goblet Squats
20 Mnt Climbers

Technique & Lift:

Squat Prep w/ Partner

“A” Holds bottom of Front Squat with Bar
“B” Does 10 Banded Squats

Then..

“A” Performs Barbell Front Squat with Bar
“B” Performs Banded
* 10 (R) Lateral Steps
* 10 (L) Lateral Steps
* 10 (FWD) Steps
* 10 (BWD) Steps

7 minutes complete 2 sets
4 Front Squats
*Work up to your starting weight at 60%

A. Every 3 minutes x 6 sets
Front Squat
*Sets 1-2 x 9 reps @ 60% of 1RM Front Squat
*Sets 3-4 x 7 reps @ 65%
*Sets 5-6 x 5 reps @ 70%

B. 3 sets of:
Single Arm KB Front Rack Carry x 100ft/Arm
Strict Pull Up x 6-8 reps
Plank Plate Slides x 20 Alt reps
– Rest 60 seconds b/t sets –