WOD Monday 06.24.2019

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Wtd Ankle Mobility x 1 minute/Side

Movement Prep:
Partner T-Spine x 30 seconds/Side
Deadbug x 5 reps/Side
V-Step x 25ft
Hip Opener/Closer x 25ft

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” – 1 round of:
10 Reverse Lunges
5 Goblet Squats
10 Banded Walks (R) & (L)
25ft Bear Crawl

Technique & Review:

EMOM x 12 minutes
Min 1: HS Hold (Free Standing, Wall/Back Facing, Box)
Min 2: Plank Hold (Prone)
Min 3: Ring Support Hold (P-Bars if needed)

* Each station aim to accumulate 20-40 seconds
in each hold. Break as needed to keep the
exercise at high quality.

WOD

A. Every 2 minutes x 3 sets
Back Squat
*Set 1 x 8 reps @ Light
*Set 2 x 6 reps @ Moderate
*Set 3 x 4 reps @ Moderate – Opening Weight

B. Every 3 minutes x 4 sets
Back Squat x 6 reps

*Comp – Sets 1-2 @ 75% Sets 3-4 @ 80%
*L3 – Sets 1-4 @ 70% of 1RM
*L2 – Sets 1-4 @ 60% of 1RM
*L1 – Keep the loads Light-Moderate to focus on
positioning and speed in the squat.

WOD Saturday 06.22.2019

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

Movement Prep:
Inchworm + Push Up x 3 reps
T-Twist x 10 Alt reps
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 20 reps
Ninja Crawl x 25ft

Warm Up:

In 5 minutes
800m Jog
AMRAP in remaining time
6 Box Step Ups
20 Mnt Climbers

Technique & Review:

HSPU/Push
– TEMPO Push Up x 5 reps
– Piked HSPU x 5 reps
– Box HSPU x 5 reps

TTB
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps

2 sets of:
150/100m row
Workout Push Ups x 3-5 reps

Into…

BBJO x 4 reps (Build to Workout height)
TTB x 3-5 reps

– Rest 60 seconds b/t sets –

 

WOD

AMRAP in 10 minutes
250/200m row
Push Ups

*Comp – 15 Strict HSPU
*L3 – 10 Strict HSPU
*L2 – 20 Push Ups
*L1 – 15 Knee or Banded Push Ups

– Rest 3 minutes –

AMRAP in 10 minutes
BBJO (24/20″)
TTB

*Comp & L3 – 10 BBJO & 20 TTB
*L2 – 8 BBJO & 15 TTB
*L1 – 8 BBJO & 20 Knee Tucks

WOD Friday 06.21.2019

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

Movement Prep:
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk

Warm Up:

” Bowling ” Warm up
– Best of 3
– 100m Jog + penalty reps

Technique & Review:

Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Eccentric Pull Up x 2-3 reps
– Strict Pull Up x 1-3 reps

WOD

Strict Pull Up Biathlon

For time:
400m run
Strict Pull Ups
400m run
Strict Pull Ups
400m run
Strict Pull Ups

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

*Comp – 21.18.15
*L3 – 18.15.12
*L2 – 15.12.9
*L1 – 12.9.6 Banded

Cool Down x 3 sets
Perfect Push Up x 5-15 reps
Banded Pull Aparts x 15-20 reps
Hollow Rocks + Hollow Hold x 15 + 15 seconds
– Rest 90 seconds b/t sets –

WOD Thursday 06.20.2019

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

Movement Prep:
Cat Camel x 10 reps
90/90 Hip Openers x 10 Alt reps
Kneeling to Squat x 10 Alt reps
Duck Walk x 25ft

Warm Up:

EMOM x 4 minutes
5 Med Ball Clean to Wall Ball
10 KB Swings

Technique & Review:

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

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

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

Push Jerk
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps

3 sets to Build to Workout Load
2 Power Cleans
1 Front Squat
2 Push Jerks
– Rest 60 seconds b/t sets –

WOD

10 rounds for time:
3 Power Cleans
3 Front Squats
3 Push Jerks
*Time Cap 12 minutes

*Comp – 185/135
*L3 – 165/115
*L2 – 115-135/75-95
*L1 – 7 rounds @ 95/65

Taranis Record Board Challenge Day

Do you ever look at the record boards posted around the gym and wonder if you could knock someone off and get your own name up there, or wonder what your own score would be even if the top spots seem out of reach? We are taking this Sunday to let you challenge a bench mark WOD from one of the Taranis record boards.

WHO: Any Taranis Member with an active membership. As with any of our class workouts, we can scale and adapt the work out to suit your level. This is a great chance to establish a scaled baseline for a WOD you might have in your sites as future RX goal.

SUNDAY JUNE 23:
9:30am, 10:30am, 1pm, 2pm.

CLASS FLOW: each class will do a general mobility, movement prep and warm up as a group lead by the coach. After these items, we will break into smaller groups with various coaches based on the workouts registered for each class.

Please fill out this form with the required information. You MUST submit this form in order to be registered to take part on Sunday. 

Mary
AMRAP in 20 minutes
5 HSPU
10 Alt Pistols
15 Pull Ups

Nancy
5 rounds for time
400m run
15 OH Squat (95/65)

Nate
AMRAP in 20 minutes
2 Muscle Ups
4 HSPU
8 KB Swings (32/24kg)

DT
5 rounds for time
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Tommy V
For time
21 Thrusters (115/85)
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

JT
For time
21.15.9
HSPU
Ring Dips
Push Ups

Randy
For time
75 Snatches (75/55)

Amanda
For time
9.7.5
Muscle Ups
Squat Snatch (135/95)

Max Cals
10 minute Assault Bike

Rankel
AMRAP in 20 minutes
6 Deadlifts (225/155)
7 Burpees Pull Ups
10 KB Swings (32/24kg)
200m run

15.5
For time
27.21.15.9
Cal Row
Thrusters (95/65)

AMRAP 7 minutes
Burpees (6” target touch)

WOD Tuesday 06.18.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Banded Lat Stretch x 1 minute/Side

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Supine Scorpions x 10 Alt reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” Rows or Bikes
“B” 2 rounds of:
3 Ring Rows
4 KB Swings
5 Goblet Squats
6 Hollow Rocks

Technique & Review:

Pull Up
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps

OH Squat
– Burgener Warm Up
– Power Snatch x 5
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps

2 sets to Build to Workout Load
Pull Ups x 3-5 reps
Cal Row x 5-7 Cals
OH Squats x 3-5 reps
– Rest 60 seconds b/t sets –

WOD

3 rounds for time:
25 Pull Ups
50 Cal Row
25 OH Squats

*Comp & L3 – 95/65
*L23 rounds for time:
20 Pull Ups
40 Cal Row
20 OH Squats (75/55)
*L13 rounds for time:
15 Banded Pull Ups
35 Cal Row
15 OH Squats or 20 Front Squats (Scale as needed)

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

Page 1 of 14412345...102030...Last »