WOD Tuesday 04.23.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute
Shoulder Pass Throughs x 10 reps

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Crab Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Bear Crawl x 25ft

Warm Up:

EMOM x 5 minutes
4 Push Ups
8 Alt Jumping Lunges
Plank Hold to 45 seconds

Technique & Review:

Split Jerk
– Jerk Balance x 5 reps
– Tall Jerk x 5 reps
– Split Jerk x 5 reps

WOD

A. Every 2 minutes x 3 sets
Split Jerk
*Set 1 x 5 reps @ Light
*Set 2 x 3 reps @ Moderate
*Set 3 x 1 rep @ Heavy Moderate

B. Every 2 minutes x 6 sets
Split Jerk x 3 reps

* Sets 1-6 Build to a Heavy Set of 3 reps for the Day.

– Choose a weight based off your 1RM and work across in sets 1-6 for 3 reps
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

C. 3 sets of:
Seated Alt Shoulder Press x 20 Alt reps
Into…
Banded Pull Aparts x 20 reps
Into…
Strict TTB or Knee Tuck x 5-7 reps
Rest 60 seconds

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)

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

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)

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

WOD Tuesday 04.16.2019

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Supine Scorpion x 10 Alt reps
Quad T-Spine Opener x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” 200m Jog
“B” AMRAP of:
3 Push Ups
5 Ring Rows
7 Squats

Technique & Review

A. Every 2 minutes x 3 sets
Shoulder Press
*Set 1 x 10 reps @ Light
*Set 2 x 5 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

B. Every 2:30 minutes x 7 sets
Shoulder Press x 5 reps

* Sets 1-5 Build to a Heavy Set of 5 reps for the Day.
* Sets 6-7 drop down to 60-65% of your Heaviest set of 5 and perform
a set of MAX reps.

– Choose a weight based off your 1RM and work across in sets 1-5 for 5 reps
and then drop down to 60-65% for sets 6-7 for MAX reps.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

WOD

In 6 minutes
25 TTB
50 Sit Ups
MAX Wall Balls (20/14)

*Pack
15 TTB
50 Sit Ups
MAX Wall Balls (20/14)
*Pup
25 Knee Tucks
40 Sit Ups
MAX Wall Balls (Scale as needed)

WOD Monday 04.15.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Partner T-Spine Opener x 30s/Each

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Inch Worm + Push Up x 5 reps
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 20 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

2 rounds to Build to Workout Weights
10-20 Dbl-Unders
2 Burpees to Plate
4 KB Swings
6 KB or DB Push Press (3 reps/Arm)
– Rest 60 seconds b/t sets –

WOD

4 rounds for time:
10 Burpees to 45lb Plate
50 Dbl-Unders
15 KB Swings (24/16kg)
50 Dbl-Unders
20 Single Arm KB Push Press (10 reps/Arm) (24/16kg)
– Rest 2 minutes b/t rounds 2&3 –

*Pack
10 Burpees to 45lb Plate
35 Dbl-Unders
15 KB Swings (24/16kg)
35 Dbl-Unders
20 Single Arm DB Push Press (10 reps/Arm) (35/25lbs)
*Pup
10 Burpees
25 Dbl-Unders or 75 Skips
15 KB Swings (Scale as needed)
25 Dbl-Unders or 75 Skips
20 Single Arm DB Push Press (10 reps/Arm) (Scale as needed)

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