WOD Wednesday 08.21.2019

WOD

AMRAP in 20 minutes; In Pairs
300 Dbl-Under Buy In
Into..
20 Wall Balls (20/14)
15 KB Swings (24/16kg)
10 Cal Row or Bike

*Athletes can split up the Dbl-Unders how they see fit.
*Athletes will Alt exercises during this workout.

Example
“A” Wall Balls
“B” KB Swings
“A” Cal Row or Bike
“B” Wall Balls
“A” KB Swings
Etc… for the remaining time.

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

WOD Tuesday 08.20.2019

Mobility:
Banded Lat Rack x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep:
25ft Samson Stretch + T-Spine Opener
25ft V-Step
25ft Alt Leg Swing
25ft Hip Opener+Closer

Warm Up:

EMOM x 5 minutes
50ft Shuttle (25ft O/B)
6 Ring Rows
12 Hollow Rocks

Technique & Review:

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

Primer set
100m Jog
7 Sit Ups
5 Push Ups
3 Pull Ups
200m Jog
7 Sit Ups
5 Push Ups
3 Pull Ups

WOD

For time:
800m run
50 Sit Ups
40 Push Ups
30 Pull Ups
800m run
40 Sit Ups
30 Push Ups
20 Pull Ups
800m run
30 Sit Ups
20 Push Ups
10 Pull Ups

*Comp – CTB Pull Ups
*L2
Run’s – 600m
Sit Ups – 50.40.30
Push Ups – 30.20.10
Pull Ups – 20.15.10
*L1
Run’s – 400m
Sit Ups – 40.30.20
Knee Push Ups – 20.15.10
Pull Ups – 15.10.5

WOD Monday 08.19.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Deadbugs x 5 reps/Side
Hamstring Floss x 1 minute/Side

Movement Prep:
Supine Scorpion x 10 Alt reps
Single Leg Glute Bridge x 10 reps/Leg
DB or KB Single Leg RDL x 5 reps/Leg x 2
Banded Lateral Walk x 50ft (25ft R.25ft L)

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
5 (R) Windmill (No weight)
5 (L) Windmill
5 (R) KB Suitcase Deadlift
5 (L) KB Suitcase Deadlift

Technique & Lift:

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Full ROM Deadlift x 10 reps

A. Every 2 minutes x 3 sets
Deadlift
*Set 1 x 3 reps @ Light – Moderate
*Set 2 x 2 reps @ Moderate – Heavy Moderate
*Set 3 x 1 rep @ Heavy Moderate – Opening Weight.

B. Every 3 minutes x 5 sets
Deadlift x 1 rep

*Comp & L3– Build up to 1RM for the Day.
*L2 – Build up to 80-85+% of your 1RM Deadlift.
*L1 – Pick a Moderate load to focus on your Tech.

C. Every 4 minutes x 3 sets
20 Russian KB Swings
50ft KB Goblet Walking Lunge

WOD Saturday 08.17.2019

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

Movement Prep:
Hip Opener/Closers x 5 reps/side
Kneeling Adductor Stretch x 10 reps/Side
Supine Scorpions x 10 Alt reps
Russian Squat + T-Spine Opener x 10 Alt reps

Warm Up:

EMOM x 5 minutes
5 Ring Rows
5 WallBalls
20 Mnt Climbers

Technique & Review:

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

Thruster
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Front Squat x 5 reps
– Thruster x 5 reps

Every 2 minutes x 2 sets
5 Thrusters
5 Pull Ups
5 Burpees

WOD

“DJ”
10 rounds for time:
5 Thrusters
5 Pull Ups
5 Burpees
*Time cap 15 minutes

*Comp & L3 – 95/65
*L2 – 8 rounds @ 75/55
*L1 – 7 rounds
7 Thrusters (Light up to 75/55)
7 Banded Pull Ups
7 Burpees

WOD Friday 08.16.2019

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

Movement Prep:
BirdDog x 5 reps/Side
Crab Bridge x 10 reps
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 20 reps

Warm Up:

AMRAP in 4 minutes
“A” – Row or Bike
“B” – 2 rounds of:
3 Inch Worm + Push Up
10 Hollow Rocks

Technique & Review:

HSPU
– Piked x 3-5 reps
– Box HSPU x 3-5 reps
– Strict x 3-5 reps

2 primer sets of:
150m row or 250m Bike
HSPU x 2-4 reps
– Rest 60 second b/t sets –

 

WOD

4 rounds for time:
500m row or 1km Bike
HSPU
– Rest 1 minute b/t rounds –

*Comp – 10 Strict Deficit HSPU (4/2”)
*L3 – 15 Strict HSPU
*L2 – 12 HSPU
*L1 – 10 Box HSPU

WOD Thursday 08.15.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute
Partner T-Spine x 30 seconds/Each

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Cat Camel x 10 reps
Scap Push Up + T-Twist x 10 Alt reps
Inch Worm + Pus Up x 5 reps

Warm Up:

AMRAP in 4 minutes
200m run (Buy In)
5 Push Ups
10 Hollow Rocks
20 Mnt Climbers

Technique & Lift:

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

A. Every 90 seconds x 3 sets
Split Jerk
*Set 1 x 3 reps @ Light – Moderate
*Set 2 x 2 reps @ Moderate – Heavy Moderate
*Set 3 x 1 rep @ Heavy Moderate – Opening Weight.

B. Every 2 minutes x 6 sets
Split Jerk x 1 rep

*Comp & L3– Build up to 1RM for the Day.
*L2 – Build up to 80-85+% of your 1RM Split Jerk.
*L1 – Pick a Moderate load to focus on your Tech for 1-3 reps.

C. 4 sets of:
L-Seated DB Press x 10-15 reps
Into…
Ring Mnt Climbers x 20 reps (Slow & Controlled)
– Rest 60 seconds b/t sets –

WOD Tuesday 08.13.2019

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1minute/Side
Banded Lat Stretch x 1 minute/Side

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk

Warm Up:

8-10 minutes of:
Coach Led Running + Ladder Drills

Technique & Review:

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

2 primer sets of:
100m Jog
2 Pull ups
4 Push Ups
8 Squats
– Rest 60 seconds b/t –

 

WOD

3 rounds for time:
Run then…
Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Squats
*Rnd 1 – 400m
*Rnd 2 – 600m
*Rnd 3 – 800m

*Comp – 5 rounds of Cindy
*L3 – 4 rounds of Cindy
*L2 – 3 rounds of Cindy
*L1 – 3 rounds of Cindy
Runs
*Rnd 1 – 200m
*Rnd 2 – 400m
*Rnd 3 – 600m

WOD Monday 08.12.2019

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
Scap Push Up + T-Twist x 10 Alt reps
Ring Archer Row x 10 Alt reps
Banded Pull Aparts x 15 reps

Warm Up:

AMRAP in 4 minutes
“A” – Plank Hold
“B” 2 rounds of:
4 No Push Up Burpees
8 Alt Jumping Lunges
50ft Shuttle

Technique & Lift:

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

A. Every 90 seconds x 3 sets
Push Press
*Set 1 x 3 reps @ Light – Moderate.
*Set 2 x 2 reps @ Moderate – Heavy Moderate.
*Set 3 x 1 rep @ Heavy Moderate – Opening Weight.

B. Every 2:30 minutes x 6 sets
Push Press x 1 rep

*Comp & L3– Build up to 1RM for the Day.
*L2 – Build up to 80-85+% of your 1RM Push Press
*L1 – Pick a Moderate load to focus on your Tech

C. 3 sets of:
Strict Pull Ups x 4-6 reps (CTB or Wtd if possible)
Into…
Single Arm OH Carry x 100ft/Side
Into…
3D Banded Pull Aparts x 10-15 reps
– Rest 60 seconds b/t sets –

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