WOD Monday February 11th

Mobility:
Pigeon Stretch x 1 minute/Side
Deadbug x 5 reps/Side

Movement Prep:
Banded Lateral Walk x 10 Steps O/B
Single Leg RDL x 5 reps/Leg
Single Leg Glute Bridge x 5 reps/Side

Warm Up:

AMRAP in 4 minutes of:
20 Jumping Jacks
10 Reverse Lunge
10 Hollow Rocks
5 Suite Case KB Deadlift/Side

Technique & Review:

A. Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Partner Band Resisted Deadlifts x 10 reps/Each

*Take 5-7 minutes to Build to First Starting sets.

B. Every 2 minutes x 5 sets
Deadlift

*Sets 1-3 x 2 reps
*Sets 4-5 x 6 reps

* In sets 1-3 Build up to Heavy set of 2 Reps for the day.
* In Sets 4-5 drop down to 60-75% of your Heaviest set of 2 and perform
6 reps.

– Choose a weight based off your 1RM and work across in sets 1-3 for 2 reps
and then drop down to 60-75% for sets 4-5 for 6 reps.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

WOD

3 rounds of:
250m Row
10 Burpees
500m Bike
– Rest 2-3 minutes b/t rounds –
*Score will be your SLOWEST round*

*Pack
3 rounds
250m Row
7 Burpees
500m Bike

*Pack
3 rounds
250m Row
5 Burpees
500m Bike

WOD Saturday February 9th

Mobility:
Banded Lat Stretch x 1 minute/Side
Wrist Mobility

Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Openers x 5 reps/Side
Hip Closers x 5 reps/Side
T-Twists x 10 Alt reps

Warm Up:

EMOM x 6 minutes
Min 1: 20 Lateral Hops + 5 Jump Squats + 3 Sprawl Burpees
Min 2: 20 FWD/BWD Hops + 10 Plank Hip Taps + 5 Plate GTOH

Technique & Review:

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

Every 90 seconds x 6 sets
Hang Squat Snatch + Snatch

– 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

AMRAP in 7 minutes
10 Alt Reverse Lunges (Front Rack) @ 115/85
10 Burpees Over the Bar

*Pack
95/65
*Pup
75/55

WOD Friday February 8th

Mobility:
Banded Lat Stretch x 1 minute/Side
Wrist Mobility

Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Openers x 5 reps/Side
Hip Closers x 5 reps/Side
T-Twists x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
30 Mnt Climbers
10 Plate GTOH
20 Jumping Jacks
5 Single Arm Ring Row/Side

Technique & Review:

A)
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

HSPU/DB Press
– Piked
– Strict/DB Press
– Kipping/DB Push Press
*Work to a weight or height that would challenge you like a HSPU.

B)
3-4 sets of Good Control & Quality
Hip Extensions x 10-15 reps
Rest 30 seconds
Banded Pull Aparts x 20 reps
Rest 30 seconds
L-Sit x Max Hold
– Rest 1 minute b/t sets –

WOD

Option A
3 rounds for time of:
3 Legless Rope Climbs
5 Strict HSPU

Option B
5 rounds for time of:
4 Rope Climbs
5 Kipping HSPU

*Time Cap 12 minutes*

*Pack
A) 3 rounds for time of:
1 Legless Rope Climb + 1 Rope Climb
5 Strict HSPU
B) 4 rounds for time of:
3 Rope Climbs
5 Kipping HSPU

*Pup
A) 3 rounds for time of:
2 Rope Climbs
5 Box HSPU (Tough)
B) 4 rounds for time of:
4 Stand to Lowers
5 DB Push Press (Tough)

WOD Thursday February 7th

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

Warm Up:

25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Broad Jump Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

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 Ups
– Scap Push Ups x 10
– TEMPO Push Up x 3-5 reps
– Full Push Up x 5 reps

Squats
– Russain Squats x 5
– TEMPO Squats x 7
– Squats x 9 reps @ Workout Speed

WOD

3 rounds for time:
1000m row or 1000m run or 3km Bike
5 rounds of “Cindy”
5 STRICT Pull Ups
10 Push Ups
15 Squats
** Time Cap – 30 minutes **

*Pack
3 rounds for time:
1000m row or 1000m run or 3km Bike
3 rounds of “Cindy”
5 Strict Pull Ups or Kipping Pull Ups
10 Push Ups
15 Squats
*Pup
3 rounds for time:
750m row or 800m run or 2km Bike
3 rounds of “Cindy”
5 Banded Pull Ups
10 Knee Push Ups
15 Squats

WOD Wednesday February 6th

– No Midday 3.0
WOD

For time:
120.100.80.60.40
Dbl-Unders (Each)
12.10.8.6.4
Wall Walks

*Scaled Options for Dbl-Unders
– 80.60.40.20.10
– 50.40.30.20.10

*Both Athletes may be working at the same time on the Dbl-Unders.
*Both Athletes must be finished the Dbl-Unders before moving on.
*Athletes may Split the work as they see fit on the Wall Walks.

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

WOD Tuesday February 5th

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

Movement Prep:

Banded Walk x 10 reps O/B
Banded Deadbugs x 5 reps/Side
Piked HSPU x 5 reps

Warm Up:

AMRAP in 4 minutes
5 Ring Rows
10 Alt Jump Lunges
5 Burpees
20 Dbl-Unders

Technique & Review:

Deadlift
– Good Morning x 10 reps
– RDL x 10 reps

*Set 1 x 10 reps @ 135/95 – 95/65 – 75/55
*Set 2 x 8 reps @ 165/115 – 135/95 – 95/65
*Set 3 x6 reps @ Workout Weight

TTB
– Scap Push Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps

HSPU
– DB Press (Work to a tough but manegable weight)
– HSPU

1 round of:
10 Cal Row or 7 Cal Bike
Into..
7 TTB
5 Deadlifts @ Workout Weight
3 TTB

WOD

For Time:
50 Cal Row or 40 Cal Bike
Into…
3 rounds of:
18 TTB
15 Deadlifts (185/135)
12 Strict HSPU

*Pack
35 Cal Row or 25 Cal Bike
15 TTB
12 Deadlifts (165/115)
9 HSPU
*Pack
25 Cal Row or 15 Cal Bike
15 Knee Tucks
12 Deadlifts (135/95)
9 DB Press

WOD Monday February 4th

Mobility:
Overhead Banded Stretch x 1 minute/Side
Partner T-Spine Opener

Movement Prep:
Samson + T-Spine Opener x 5 reps/Side
Russian Squats x 10 reps
Scap Push Up x 10 reps
Bird dog x 5 reps/Side

Warm Up:

AMRAP in 5 minutes
Partner “A” – Rows or Bikes
Partner “B” – 2 rounds
20 Jumping Jacks
10 Hollow Rocks
5 Single Arm Press/Side

Technique & Review:

Push Press
– Strict Press
– Pause Push Press
– Push Press

A. Every 2:30 minutes x 6 sets
Push Press
*Set 1 x 6 reps @ 50%
*Set 2 x 5 reps @ 60%
*Set 3 x 4 reps @ 65-70%
*Sets 5-6 x 3 reps @ 70-75%

B. Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 5
– Hang Power Snatch x 5
– 2 sets to build to workout weight x 3-5 reps

WOD

3 x 2 minute AMRAP
6 Push Ups
9 Hang Power Snatch (95/65)
12 Squats
– Rest 90 seconds b/t sets –

*Pack
6 Push Ups
9 Hang Power Snatch (75/55)
12 Squats
*Pup
6 Knee Push Ups
9 Hang Power Snatch (65/45)
12 Squats

WOD Saturday February 2nd

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

Movement Prep:
Coach Led Hip Mobility

Warm Up:

EMOM x 4 minutes
Wall Ball x 7 reps
Push Up x 5 reps

Technique & Review:

Squat Clean
– Burgener Warm Up
– High Hang Squat Clean x 3 reps
– Hang Squat Clean x 3 reps
– Squat Clean x 3 reps

Ring Dips
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Dip Lowers x 3 reps
– Ring Dip x 3-5 reps

WOD

3 rounds for time:
15 Squat Cleans (135/95)
15 Ring Dips

*Pack
3 rounds for time:
15 Squat Cleans (115/85)
10 Ring Dips
*Pup
3 rounds for time:
10 Squat Cleans (95/65)
10 Banded Ring Dips or P-Bar Dips

POST WOD

3 sets of:
(R) Arm DB Floor Press x 6-8 reps
(L) Arm DB Floor Press
Banded Pull Apart x 15 reps
Banded Tricep Push Downs x MAX Reps
– Rest 90 seconds –

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