February 22, 2020
by taranisathletics
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
February 21, 2020
by taranisathletics
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
February 20, 2020
by taranisathletics
Accessory Work:
A. Every 2 minutes x 10 sets
Pause Front Squat + Front Squat
*Sets 1-5 x 1+1 @ 70% of 1RM Front Squat
*Sets 6-10 x 1+1 @ 75-80%
B. 4 sets of:
Seated Arnold Press x 10 reps (Light – Moderate)
– Rest 30 seconds –
Wtd Hip Extensions x 15 reps
– Rest 30 seconds –
Ring Plank Hold x 45-60 seconds
– Rest 90 seconds –
February 20, 2020
by taranisathletics
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
February 19, 2020
by taranisathletics
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 –
February 19, 2020
by taranisathletics
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
February 18, 2020
by taranisathletics
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
February 17, 2020
by taranisathletics
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 –
February 17, 2020
by taranisathletics
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 –
February 16, 2020
by taranisathletics
Accessory Work:
A. Every 90 seconds x 4 sets
Shoulder Press x 6 reps
*Using 60% of 1RM Press
B. Every 90 seconds x 6 sets
Push Press x 6 reps
*Sets 1-3 @ 65-70%
*Sets 4-6 @ 75%
C. 3 sets of:
Strict Pull Up x 5-7 reps
– Rest 30 seconds –
Single Arm OH Carry x 100ft/Side
– Rest 90 seconds –