WOD Friday January 25th

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

Movement Prep:
Crab Walk x 25ft
Cossack Squat x 10 Alt reps
A-Frame T-Spine Opener x 10 reps/Side
V-Step x 25ft

Warm Up:

EMOM x 6 minutes
Min 1: 8 Plate GTOH + 3 Burpees to the Plate
Min 2: 5 KB Swings + 10 Hollow Rocks

WOD

A. Every 3 minutes x 6 sets
Front Squat
*Set 1 x 10 reps @ 50%
*Set 2 x 8 reps @ 60%
*Set 3 x 6 reps @ 65-70%
*Sets 5-6 x 4 reps @ 70-75%

B. Every 2 minutes x 4 sets
Seated Single Arm DB Press x 10 reps/Arm
Into…
Strict Pull Ups x Max Reps

C. EMOM x 6 minutes
Min 1: Wtd Plank Hold
Min 2: Rest

WOD Thursday January 24th

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Duck Walk x 25ft
Scap Pull Ups x 10 reps
Samson Stretch x 25ft

Warm Up:

AMRAP in 4 minutes
3 Ring Jump to Supports
4 Push Ups
5 Jump Squats
75 Skips

Technique & Review:

Burgener Warm Up
Power Clean
Push Press/Push Jerk/Split Jerk

EMOM x 8 minutes
3 Pos Power Clean + STOH

*Sets 1-4 @ 60-65% of 1RM Power Clean
*Sets 5-8 @ 70-75%
*Complex will be performed as
High Hang Power Clean + Push Press
Hang Power Clean + Push Jerk
Power Clean + Split Jerk

Muscle Up/Ring Dip
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip x 3-5 reps

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

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

WOD

4 rounds for time:
5 Muscle Ups
10 Strict HSPU
15 Thrusters (95/65)

*Pack
4 rounds for time:
3 Muscle Ups
8 HSPU
15 Thrusters (75/55)
*Pup
3 rounds for time:
5 CTB Pull Ups + 5 Ring Dips
10 Box HSPU
15 Thrusters (65/45)

WOD Tuesday January 22nd

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Scap Push Up + T-Twist x 10 Alt reps
Supine Scorpions x 10 Alt reps

Warm Up:

EMOM x 6 minutes
Min 1: Row or Bike x 45 seconds
Min 2: 6 Ring Rows + 5 Hollow Rocks + 4 Push Ups

Technique & Review:

Pull Up/CTB Pull Up
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Strict Pull Ups x 2-4 reps
– CTB/Pull Up/Banded Pull Up x 3-5 reps

Push Press
– Strict Press x 5 reps
– Push Press x 5 reps
* Take 2-3 sets to Build to your workout weight.

1 round of:
10-20 Dbl-Unders
7 Pull Ups
5 Push Press
3 Burpees Over the Bar

WOD

AMRAP in 20 minutes
21 CTB Pull Ups
50 Dbl-Unders
15 Push Press (135/95)
50 Dbl-Unders
9 Burpees Over the Bar

*Pack
21 Pull Ups
40 Dbl-Unders
15 Push Press (115/75)
40 Dbl-Unders
9 Burpees Over the Bar
*Pup
15 Banded Pull Ups
25 Dbl-Unders or 30s Of Attempts
12 Pus Press (95/65)
25 Dbl-Unders or 30s Of Attempts
9 Burpees Over the Bar

WOD Monday January 21st

Mobility:
Couch Stretch x 1 minute/Side
Adductor Stretch x 1 minute/Side

Movement Prep:
Hip Opener x 5 reps/Side
Hip Closer x 5 reps/Side
Deadbug x 5 reps/Side
Banded Walk x 25ft O/B

Warm Up:

AMRAP in 4 minutes
50 Skips
10 Reverse Lunges
8 KB Swings
6 Goblet Squats

Technique & Review:

– Back Squat
– DB or KB Reverse Lunge

WOD

A. Every 3 minutes x 6 sets
Back Squat
*Set 1 x 10 reps @ 50%
*Set 2 x 8 reps @ 60%
*Set 3 x 6 reps @ 65-70%
*Sets 5-6 x 4 reps @ 70-75%

B. Every 2 minutes x 4 sets
DB or KB RDL x 10 reps
Into…
DB or KB Reverse Lunge x 10 Alt reps

C. 3 sets of
(R) Side Plank Hold x 15-20 seconds
Prone Plank Hold x 30-45 seconds
(L) Side Plank Hold x 15-20 seconds

WOD Saturday January 19th

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Openers x 5 reps/Side
Hip Closers x 5 reps/Side
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
“Partner “”A”” – Rows or Bikes”
“Partner “”B”” – 2 rounds of:”
5 Drop Squats
10 Beat Swings
*Switch back and forth for 5 minutes

Technique & Review:

Clean & Jerk
– Burgener Warm Up
– 3 Pos Clean + Push Jerk + Split Jerk

A. Every 90 seconds x 4 sets
Power Clean + Fron Squat + Push Jerk + Split Jerk
*Sets 1-4 @50-60% of 1RM Power Clean

B. Every 90 seconds x 4 sets
Squat Clean + Jerk
*Sets 1-4 @ 60-70% of 1RM Power Clean

WOD

For time:
30 Squat Clean & Jerk (135/95)

*Pack
30 Squat Clean & Jerk (115/85)
*Pup
30 Squat Clean & Jerk (95/65)

WOD Friday January 18th

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
V Step x 25ft
Supine Scorpion x 10 Alt reps
Bird dog x 5 reps/Side
Inch Worm x 25ft

Warm Up:

AMRAP 4 minutes
50 Skips
9 Ring Rows (Palms Up or Down)
6 Alt Jumping Lunges
3 Push Ups

Technique & Review:

A. Every 2 minutes x 4 sets
DB or KB Reverse Lunges x 20 Alt reps
*Build in weight over the 4 sets

B. Every 2 minutes x 4 sets
Single Arm DB Press x 6 reps/Arm
*Build in weight over the 4 sets

C. EMOM x 6 minutes
Min 1: Wtd Plank Hold
Min 2: Rest

WOD

AMRAP in 8 minutes
20 Wall Balls (20/14)
10 Burpee Pull Ups

*Pack
20 Wall Balls
7 Burpee Pull Ups
*Pup
15 Wall Balls
5 Burpee Pull Ups

WOD Thursday January 17th

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Banded Hip Flexor Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Duck Walk x 25ft
Cat Camel x 10 reps
Samson Stretch x 25ft

Warm Up:

EMOM x 6 minutes
Min 1: 8 Plate GTOH + 3 Burpees to the Plate
Min 2: 5 KB Swings + 10 Hollow Rocks

Technique & Review:

Clean & Jerk
– Burgener Warm Up
– 3 Pos Power Clean + Push Jerk (Building to Workout Weight)

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

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

WOD

For time:
21.15.9
Clean & Jerk (95/65)
Strict Pull Ups
Squats
Sit Ups

*Pack
21.15.9
Clean & Jerk (75/55)
Strict Pull Ups
Squats
Sit Ups
*Pup
15.12.9
Clean & Jerk (75/55)
Strict Banded Pull Ups
Squats
Sit Ups

WOD Wednesday January 16th

– No Midday 3.0

WOD

3 rounds for total reps; In Pairs

2 minute – Max Cal Row
Rest 1 minute
2 minute – Max BBJO (20″)
Rest 1 minute
2 minute – Max Assault Bike Cals
Rest 1 minute
2 minute – Max Alt DB Snatch (50/35)
Rest 1 minute

*Only one Athlete is working at a time.
*Athletes can switch out whenever they see fit.

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

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