WOD Friday 03.20.2020

** PLEASE post results to comments **

Mobility:
Couch Stretch x 1 minute/Side
Hamstring Floss x 20 reps/Leg

Movement Prep:
Supine Scorpions x 10 Alt reps
Single Leg Glute Bridge x 10 Alt reps
Scap Push Up + T-Twist x 10 Alt reps
Single Leg RDL x 5 reps/Leg

Warm Up:

EMOM x 5 minutes
5 Jumping Knee Tucks
10 Alt Skater Hops

WOD

5 rounds of:
30 seconds x MAX Goblet Squats
– Rest 30 seconds –
30 seconds x MAX Wtd GTOH
– Rest 30 seconds –
30 seconds x MAX Box Jumps
– Rest 30 seconds –
30 seconds x MAX Alt V-Ups
– Rest 30 seconds –

  • If you have any weights at home Dumbells, KB use for your Goblet Squat. If not use something around the house thats weighted ( be creative we want to see!)
  •  Your Wtd GTOH can be Single or Dbl-Arm with KB or DB if you have it. If not use something around the house that you can use either Single Arm or Dbl-Arm, again be creative!
  •  No Box? thats okay find something you can Step Up & Step Down too instead.

*L1

4 rounds of:
30 seconds x MAX Goblet Squats or Air Squat
– Rest 30 seconds –
30 seconds x MAX Wtd GTOH
– Rest 30 seconds –
30 seconds x MAX Box Jumps or Step Up
– Rest 30 seconds –
30 seconds x MAX Alt V-Ups or Sit Ups
– Rest 30 seconds –

WOD Thursday 03.19.2020

** PLEASE post results to comments **

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Childs Pose x 1 minute

Movement Prep:
90/90 Hip Rotations x 10 Alt reps
Quad T-Spine Opener x 10 reps/Side
Kneeling Squat to Standing x 10 Alt reps
Inchworm + Push Up x 5 reps

Warm Up:

15 seconds On/15 seconds Off
Mnt Climber x 3 rounds
Plank Hold x 3 rounds
(R) Side Plank x 3 rounds
(L) Side Plank x 3 rounds

WOD

“Death by Burpees”
EMOM x Failure

*1st Minute perform 1 Burpee
*2nd Minute perform 2 Burpees
*3rd Minute perform 3 Burpees
Etc…. Until you can no longer complete the reps within the minute.

*Athletes should be aiming to complete 10+ minutes in this workout.
*If your not able to complete the work before the 10 minute mark. Rest 1 full minute and carry on in the next round.

Cool Down
– 2 minute light jog or walk
– Lying Pec Stretch x 1 minute/Side
– Lying Hip Flexor Stretch x 1 minute/Side

WOD Wednesday 03.18.2020

** PLEASE post results to comments **

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

Movement Prep:
Cat Camel x 10 reps
Kneeling Adductor Stretch x 10 reps/Side
Upward + Downward Dog x 5 reps
BirdDog x 10 Alt reps

Warm Up:

4 rounds of:
10 Reverse Lunges
10 Hollow Rocks
20 Jumping Jacks

WOD

AMRAP in 20 minutes
50 Walking Lunges
50 Dbl-Unders
50 Sit Ups
50 Dbl-Unders
50 Plank Shoulder Taps (R+L = 1 rep)

*If you don’t have an Ab mat use a folded up towel for your low back.
*No Skipping Rope? Sub Jumping Jacks or Mnt Climbers.

  •  L2

AMRAP in 20 minutes
40 Walking Lunges
40 Dbl-Unders
40 Sit Ups
40 Dbl-Unders
40 Plank Shoulder Taps (R+L = 1 rep)

  • L1

AMRAP in 15 minutes
30 Walking Lunges
30 Dbl-Unders or 60 Skips
30 Sit Ups
30 Dbl-Unders or 60 Skips
30 Plank Shoulder Taps (R+L = 1 rep)

WOD Tuesday 03.17.2020

** PLEASE post results to comments **

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

Movement Prep:
Samson Stretch x 10 Alt reps
V-Step x 20 Alt reps
Lateral Lunge x 10 Alt reps
Hip Opener Closer x 10 Alt reps

Warm Up:

2 rounds of:
High Knees x 20 reps
Butt Kickers x 20 reps
Power Skip x 20 reps
Power Skip for Distance x 10 reps
Side Shuffle x 20 reps
Cross Overs x 20 reps
Toe Walk x 20 reps
Heel Walk x 20 reps

WOD

For time:
800m run
Into…
10 rounds of
10 Push Ups
20 Squats
Into…
800m run

*If you don’t have a 800m loop marked out, run for 3:30-4:00 minutes.

  •  L2

For time:
800m run
Into…
8 rounds of
10 Push Ups
20 Squats
Into…
800m run

  •  L1

For time:
400m run
Into…
6 rounds of
10 Knee Push Ups
20 Squats
Into…
400m run

*If you don’t have a 400m loop marked out, run for 1:30-2:00 minutes.

WOD Monday 03.16.2020

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

Movement Prep:
Quadruped Wrist Rotations x 10 reps/Direction
Quad T-Spine Opener x 10 reps/Side
Kneeling Addustor Stretch x 10 reps/Side
Russian Squat x 10 reps

Warm Up:

EMOM x 5 minutes
4 Push Ups
6 Med Ball Clean to Wall Ball

Technique & Review:

Power Clean
– Burgener Warm Up
– High Hang Power Clean
– Hang Power Clean
– Power Clean

Push Jerk
– Shoulder Press
– Push Press
– Push Jerk

Thruster
– Front Squat
– Thruster

5 minutes to Build to workout weight
3 Power Cleans
3 Push Jerks
3 Thrusters
– Rest as needed b/t sets –

  •  Athletes should be looking to perfrom sets of TnG reps in the Power Cleans.
  •  Athletes should be looking to do the Push Jerks & Thrusters in unbroken sets.With a quick break or rest between the two movement’s.

WOD

2 sets of:
AMRAP in 7 minutes
7 Power Cleans (115/85)
7 Push Jerks
7 Thrusters
– Rest 2 minutes –
*Start 2nd set where you left off in set 1.

  •  L2

2 sets of:
AMRAP in 7 minutes of:
7 Power Cleans (95/65)
7 Push Jerks
7 Thrusters
– Rest 2 minutes b/t sets –

  •  L1

2 sets of:
AMRAP in 7 minutes of:
7 Power Cleans (75/55)
7 Push Jerks
7 Thrusters
– Rest 2 minutes b/t sets –

WOD Saturday 03.14.2020

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

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Hip Opener/Closer x 5 reps
Upward + Downward Dog x 5 reps
Russian Squats x 10 reps

Warm Up:

EMOM x 5 minutes
2 No Push Up Burpees
4 Med Ball Cleans
6 Alt-Ups

Technique & Review:

Devil’s Press

  •  Athletes should be picking a weight that they are able to move the DB from the ground to the OH position in one motion and move with constant pacing during the workout.
  •  Pick a rep scheme on the Wall Balls that you can maintain for the 1st and 2nd round of reps.

5-7 minutes to build to Workout Weight
5 Wall Balls
4 Alt Devil’s Press
– Rest as needed b/t sets –

 

WOD

For time:
60 Wall Balls (20/14)
30 Alt Single Arm Devil’s Press (50/35)
60 Wall Balls

  •  L2

For time:
50 Wall Balls
30 Alt Single Arm Devil’s Press (40/30)
50 Wall Balls

  •  L1

For time:
40 Wall Balls (Scale as needed)
20 Alt Single Arm Devil’s Press (35/25)
40 Wall Balls

WOD Friday 03.13.2020

Mobility:
Runners Lunge x 1 minute/Side
Calf 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 Running Drills

Technique & Review:

8-10 minute for 2 sets of:
150-200m row
100m run
– Rest as needed b/t sets –

Cool Down POST WOD
– 2 minute row @ EZ pace
– 1 minute Couch Stretch x 1 minute/Side
– Pigeon Stretch x 1 minute/Side

WOD

Every 5 minutes x 5 sets
500m row
400m run or 1KM Bike
*Rest the remaining time b/t sets
*Your score will be the slowest set of the 5.

  •  L2

Every 5 minutes x 5 sets
350m row
400m run or 1KM Bike

  •  L1

Every 5 minutes x 5 sets
350m Row
200m run or 500m Bike

WOD Thursday 03.12.2020

Mobility:
Lying Pec Stretch x 1 minute/Side
Lying Hip Flexor Stretch x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Duck Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Samson Stretch x 25ft

Warm Up:

AMRAP in 4 minutes
“A” – Row or Bike
“B” – 1 Round of:
3 Single Arm DB Thrusters/Side
6 Ring Rows
9 Hollow Rocks

Technique & Review:

KB Front Squat/Swing

  • Athletes should be picking a KB weight they can perform the 10 Front Squats unbroken/side each round.
  • Focus on using the legs and hips with the drive of the KB to a full Overhead position.

Pull Up
– Scap Pull Up
– Beat Swing
– Kipping

  •  Pull Ups should done in a rep scheme which allows you to keep moving throughout the workout.

5-7 minutes for 2 sets of:
3 (R) KB Front Squat
6 KB Swings
3 (L) KB Front Squat
3-5 Pull Ups
– Rest as needed b/t sets –

 

WOD

AMRAP in 15 minutes
10 (R) KB Front Squat (24/16kg)
20 KB Swings
10 (L) KB Front Squat
20 Pull Ups

  •  L2

AMRAP in 15 minutes
7 (R) KB Front Squat (24/16kg)
15 KB Swings
7 (L) KB Front Squat
15 Pull Ups

  •  L1

AMRAP in 15 minutes
7 (R) KB Front Squat (16/12kg)
15 KB Swings
7 (L) KB Front Squat
10 Banded Pull Ups