WOD Monday 11.18.2019

Mobility:
Couch Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Quad T-Spine Opener x 10 reps/Side
Hip Opener/Closer x 5 reps
Kneeling to Stand x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
10 Plate GTOH
20 Plate Hops
10 Ring Rows
20 Mnt Climbers

Technique & Lift:

Hang Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 5
– Hang Power Snatch x 5

A. 5 minutes to complete 3 sets of:
2 High Hang Power Snatch + 2 Hang Power Snatch

*Keep this weight light to primer your positioning
before the working sets.

B. Every 2 minutes x 6 sets
Hang Power Snatch x 5 reps
*Build to a Heavy set of 5 reps for the Day.

C. EMOM x 12 minutes
Min 1: Wall Balls x 20 reps
Min 2: Pull Ups x 15 reps

*L2 & L1

EMOM x 12 minutes
Min 1: Wall Balls x 10-15 reps
Min 2: Pull Ups x 10 reps

* Scale weight of Ball and to Banded Pull ups if needed.

WOD Saturday 11.16.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Banded Hamstring Floss x 1 minute/Side

Movement Prep:
2 sets of:
Banded Lateral Walk x 25ft R/L
Banded FWD & BWD Walk x 25ft
Banded Glute Bridge x 15 reps
Banded Deadbug x 5 reps/Leg

Warm Up:

AMRAP in 4 minutes
A – Skip
B -1 round
5 Push Ups
10 Alt T-Twists
5 Single Arm KB Swings/Arm

Technique & Review:

Deadlift
– Good Mornings
– RDL

10 minutes to complete 3 sets of:
3 Deadlifts
4 Burpees Over the Bar
10-20 Dbl-Unders
– Rest as neeeded b/t sets –

 

WOD

For time:
3 rounds
4 Deadlifts (275/195)
12 Burpees Over the Bar
– 100 Dbl-Unders –
3 rounds
4 Deadlifts
12 Burpees Over the Bar
– 100 Dbl-Unders –

*Comp
Deadlift (315/225)

*L2

3 rounds
4 Deadlifts (225/135)
12 Burpees Over the Bar
– 75 Dbl-Unders –
3 rounds
4 Deadlifts
12 Burpees Over the Bar
– 75 Dbl-Unders –

*L1

3 rounds
4 Deadlifts (135-185/95-135)
8 Burpees Over the Bar
– 50 Dbl-Unders or 200 Skips –
3 rounds
4 Deadlifts
8 Burpees Over the Bar
– 50 Dbl-Unders or 200 Skips –

WOD Friday 11.15.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Runners Lunge 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:

8-10 minutes
– Coach Led Running Drills

Technique & Review:

Ring Dip
– Jump to Support x 3-5 reps
– Lockout Support x 10 seconds
– Dip Support x 10 seconds
– Ring Lowers x 3 reps
– Ring Dip x 3-5 reps

In 7 minutes complete 2 sets of:
100m Jog
3-5 Ring Dips
7 Sit Ups
– Rest as needed b/t sets –

 

WOD

3 rounds for time of:
400m run
21 Ring Dips
42 Sit Ups

 

*Comp

3 rounds for time:
400m run
21 HSPU
21 GHD Sit Ups

*L2

3 rounds for time:
400m run
15 Ring Dips
30 Sit Ups

*L1

3 rounds for time:
400m run
12 Banded Ring Dips
20 Sit Ups

 

WOD Thursday 11.14.2019

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

Movement Prep:
Cat Camel x 10 reps
Quad T-Spine Opener x 5 reps/Side
Hip Opener/Closer x 5 reps
Russian Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” Single Skip
“B” 1 round
5 Scap Pull Ups
7 Beat Swings
5 DB Press/Arm
7 Goblet Squats

Technique & Review:

Power Clean
– Burgener Warm Up
– Thruster

Pull Up
– Chin Over the Bar
– CTB Pull Up
– Bar Muscle Up

In 10 minutes complete 3 sets of:
4 Thrusters
2 Bar Muscle Ups or 3 CTB Pull Ups or 3 Banded Pull Ups
3-5 TTB or Knee Tucks
4 Power Cleans
– Rest as needed b/t sets

 

WOD

AMRAP in 8 minutes
12 Thrusters (135/95)
9 Bar Muscle Ups

– Rest 2 minutes –

AMRAP in 8 minutes
12 TTB
9 Power Cleans (135/95)

 

*L2

AMRAP in 8 minutes
12 Thrusters (95-115/65-85)
9 CTB Pull Ups

– Rest 2 minutes –

AMRAP in 8 minutes
12 TTB
9 Power Cleans (95-115/65-85)

*L1

AMRAP in 8 minutes
12 Thrusters (75-95/55-65)
9 Banded Pull Ups

– Rest 2 minutes –

AMRAP in 8 minutes
12 Knee Tucks
9 Power Cleans (75-95/55-65)

 

WOD Tuesday 11.12.2019

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Prone Lat Stretch x 1 minute/Side

Movement Prep:
Knee Tuck + Samson x 10 Alt reps
Bird Dog x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
V-Step x 25ft

Warm Up:

AMRAP in 4 minutes
10 Plate GTOH
20 Plate Hops
10 Alt Lunges
20 Alt Plank Shoulder Taps

Technique & Lift:

3 sets of:
Reverse Barbell Lunge x 3-5 reps/Leg

*Build to your starting weight around 50% of 1RM
Back Squat

A. Every 2 minutes x 5 sets
Reverse Barbell Lunges x 5 reps/Leg
*Using your weight from Oct 28th +5-10lbs

B. EMOM x 16 minutes
Min 1: DB Man Makers x Max reps
Min 2: Rest
Min 3: Row x Max Cals
Min 4: Rest

*Choose a DB Weight you can keep moving for the full minute.

WOD Monday 11.11.2019

** All Class time workouts will be a Remember Day workout in tribute to The work out will be “NUTTS”.
Created in memory and honour of Lieutenant Andrew Richard Nuttall. **

Mobility:
OH Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Warm-Up:

AMRAP in 4 minutes
25ft Walking Lunge
5 Burpees
5 Scap Pull Ups
10 Beat Swings

Technique & Review

– Workout Movements
– Scaling Options

WOD

“Nutts”
For time
10 Strict HSPU
15 Deadlifts (250/175)
25 Box Jumps (30/24″)
50 Pull Ups
100 Wall Balls (20/14)
200 Dbl-Unders
400m run with Plate (45/35)

*L2
For time
10 HSPU
15 Deadlifts (185-225/135-155)
25 Box Jumps (24/20″)
35 Pull Ups
75 Wall Balls (20/14)
100 Dbl-Unders
400m run with Plate (45/35)

*L1
For time
10 Box HSPU
15 Deadlifts (135-185/95-135)
20 Box Jumps (24/20″)
25 Banded Pull Ups
50 Wall Balls (Scale as needed)
75 Dbl-Unders or 200 Skips
400m run with Plate (25/15)

WOD Sunday 11.10.2019

** On Monday November 11, we will be running a Hero WOD as our programming with the purpose of honouring all the men and women of the armed forces who have died in the line of duty. The work out will be “NUTTS”. Created in memory and honour of Lieutenant Andrew Richard Nuttall. **

** Monday Class times are 10:30am,1:30pm and 4:30pm Only **

WOD

Rest Day

Class Times:

9:30am,10:30am,1:00pm

WOD Saturday 11.09.2019

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

Warm Up:

*Heat 1 complete first then Heat 2 after heat 1 has completed the workout

350m row
5 Ring Jump to Supports
7 Beat Swings (Rings or Pull Up Bar)
5 Single Arm Press/Arm
10 Goblet Squats

3 sets to Prime the Workout
1-2 Muscle Ups or 3-5 Pull Ups
5-7 Wall Balls
5-7 Cal Row

WOD

“20.5”

For time (Partitioned any way)
40 Muscle Ups
80 Cal row
120 Wall Balls (20lb to 10ft/14lbs to 9ft)
*Time Cap; 20 minutes

*Example of partitioned
8 rounds
5 Muscle Ups or Pull Ups
10 Cal Row
15 Wall Balls

*L2
40 Pull Ups
80 Cal row
120 Wall Balls (20lb to 10ft/14lbs to 9ft)

*L1
30 Banded Pull Ups
60 Cal row
90 Wall Balls (20lb to 10ft/14lbs to 9ft)

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