WOD Thursday February 21st

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Russian Squat to Standing x 5 reps
Inch Worm + Push Up x 5 reps

Warm Up:

EMOM x 5 minutes
50 Skips
7 KB Swings
5 Goblet Squats

Technique & Review:

Power Snatch
– Burgener Warm Up
– 3 Pos Power Snatch
* High Hang Power Snatch x 3 reps
* Hang Power Snatch x 2 reps
* Power Snatch x 1 rep

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

* Take 5-7 minutes to Build to your Workout Weight. This should be a
weight you can pefrom 5+ TnG Power Snatches and Cycled Thruster reps
with.

WOD

3 rounds for time:
15 Power Snatch (95/65)
15 Thrusters

*Pack
3 rounds for time:
15 Power Snatch (75/55)
15 Thrusters
*Pup
10 Power Snatch (75/55)
10 Thrusters

POST WOD

2-3 sets of:
Side Plank x 30-45 seconds/Side
Prone Plank Hold x 45-60 seconds
Banded Pull Aparts x 15-20 reps
Rest 1 minute b/t sets

WOD Wednesday February 20th

– No Midday 3.0

WOD

For time; In Pairs
5km Row or 10km Bike
*Complete
3 Burpees to the Plate
20 Plate GTOH (45/35)
3 Burpees to the Plate

*Athlete “A” will start on the Rower or Bike.
*Athlete “B” will complete 3 Burpees to the Plate & 20 Plate GTOH & 3 Burpees to the Plate.
*Continue to alternate until 5km Row to 10KM Bike is obtained.

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

WOD Tuesday February 19th

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

Warm Up:

EMOM x 4 minutes
5 Jump Squats
5 Box Jump Step Downs
5 Push Ups

Technique & Review:

– Wall Ball
– SDHP
– Push Press
– Box Jump

– Perform 5-7 reps of Each movement in prep for the
workout.

WOD

” Fight Gone Bad ”
3 rounds of:
1 Minute x AMRAP Wall Balls (20/14)
1 Minute x AMRAP SDHP (75/55)
1 Minute x AMRAP Box Jump (20″)
1 Minute x AMRAP Push Press (75/55)
1 Minute x AMRAP Cal Row
Rest 1 minute

*Pack
Same as Rx
*Pup
1 Minute x AMRAP Wall Balls (Scale as needed)
1 Minute x AMRAP SDHP (65/45)
1 Minute x AMRAP Box Jump (20″)
1 Minute x AMRAP Push Press (65/45)
1 Minute x AMRAP Cal Row

WOD Monday February 18th

** Reminder Class Times are **

10:30am,11:30am,3:30pm,4:30pm,5:30pm,6:30pm

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

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Hip Opener x 5 reps
Hip Closer x 5 reps
Bird Dogs x 5 reps/Side

Warm Up:

AMRAP in 5 minutes
Partner “A” – Rows or Bikes
Partner “B” – 2 rounds
20 Lateral Hops
10 Plate GTOH
5 Hollow Rocks

Technique & Review:

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

Push Up
– Scap Push Up x 10 reps
– TEMPO Push Up x 3-5 reps @ 2111
– Push Up x 3-5 reps

Squat
– Russian Squats x 5 reps
– TEMPO Squats x 5 reps @3311
– Squat x 5-7 reps

WOD

For time:
5.10.20.40
Strict Pull Ups
10.20.40.80
Push Ups
15.30.60.120
Squats
*Time Cap; 20 minutes

*Pack
5.10.15.20
Strict Pull Ups
10.20.30.40
Push Ups
15.40.60.80
Squats
*Pup
5.7.9.12
Strict Banded Pull Ups
10.15.20.25
Push Ups
15.30.45.60
Squats

WOD Saturday February 16th

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Russian Squats x 5 reps
Cossack Squat x 10 Alt reps
Deadbug x 5 reps/Side

Warm Up:

10.8.6.4.2
Med Ball Clean
Hollow Rocks

Technique & Review:

Squat Clean
– Burgener Warm Up
– 3 Pos Squat Clean
* High Hang Squat Clean x 3 reps
* Hang Squat Clean x 2 reps
* Squat Clean x 1 rep

Every 2 minutes x 6 sets
Hang Squat Clean + Clean

– Over the course of 6 sets Build to a Heavy Set
for the Day.
– Choose a weight based off your 1RM and work across all 6
sets with that weight (65-75%)
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

WOD

3 rounds for time:
45 Burpees (45lb Plate)
15 KB Swings (1.5/1pd)
21 Sit Ups

*Pack
3 rounds
30 Burpees (45lb Plate)
15 KB Swings (1.5/1pd)
21 Sit Ups
*Pup
3 rounds
21 Burpees (25lb Plate)
15 KB Swings (Scale as needed)
21 Sit Ups

WOD Friday February 15th

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

Movement Prep:
Hip Openers x 5 reps/Leg
Hip Closers x 5 reps/Leg
Tactical Frog Internal Rotations x 10 Alt reps

Warm Up:

6 Alt Tabata Rounds x 20s on/ 10s off
Single Skips
Goblet Squats
Ring Rows

Technique & Review:

Rope Climb
– Stand to Lower x 1-2 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps

Back Squat
– Bar x 10 reps
– Light Load x 8 reps
– Workout Load x 6 reps

WOD

5 rounds for time:
21 Back Squats (135/95)
1 Legless Rope Climb

*Pack
5 rounds for time:
15 Back Squats
1 Rope Climb
*Pup
4 rounds for time:
12 Back Squats (95/65)
1 Rope Climb or 2 Stand to Lowers

WOD Thursday February 14th

Mobility:
Overhead Banded Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side
Partner Hamstring Stretch x 30 seconds/Leg

Movement Prep:
Inch Worm + Push Up x 5 reps
Samson T-Spine Opener x 5 reps/Side
Banded Shoulder Pass Throughs x 10 reps
Banded Pull Aparts x 15 reps

Warm Up:

AMRAP in 4 minutes
Partner “A” – Rows or Bikes
Partner “B” – 2 rounds
20 Mnt Climbers
10 Alt Piked Shoulder Taps
5 V-Ups

Technique & Review:

Handstand Hold
– Box
* Start with a smaller Box Height and build to a height that will
challenge you inside the workout.

– Wall Supported HS Hold
* Focus on a good clean kick up to the wall and holding a active hollow
position and active shoulders pushing into the floor.

– Wall Facing HS Hold
*If you are comfortable and confident with a HS Hold try to maintain your
Chest and Thighs against the wall during this hold.

TTB
2 rounds of
– Scap Pull Ups x 10 reps
– Straight Arm Lean Backs x 5 reps
– Strict TTB/Knee Tuck x 1-3 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps
Rest 60 seconds b/t sets

1 round of:
10-15 second HS Hold (Your workout version)
5 TTB or Knee Tucks

WOD

5 rounds for time:
1 Minute HS Hold
21 TTB
*Break up the HS Hold as needed to accumulate the time required.
*Time Cap; 17 minutes

*Pack
5 rounds for time:
1 minute HS Hold
15 TTB
*Pup
5 rounds for time:
30 second HS Hold from Wall or Box
15 Knee Tucks

WOD Wednesday February 13th

– No Midday 3.0

WOD

10 Alt Rounds for time:
12 Box Jump Overs (24/20″)
6 Power Cleans (185/135)

*Scaled loads
– 135-165/95-115
– 95-115/65-85

*Athlete “A” will complete 1 round of 12 BJO and 6 PC and then Tag athlete “B” who will complete a full round.
*Athletes will Alternate back and forth for 10 rounds (5 rounds each).

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

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