WOD Saturday 04.13.2019

Mobility:
3 Pos Shoulder Stretch x 30 seconds/POS
Runners Lunge x 1 minute/Side

Movement Prep:
25ft Knee Tuck
25ft Toe Walk
25ft V-Step
25ft Heel Walk
25ft Alt Leg Kicks
25ft Pigeon Walk
25ft Samson

Warm Up:

10-12 Minutes of:
– Coach Led Running/Ladder Drills

Technique & Review

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps

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

1 set with Empty Bar
7 Power Snatch
7 Thrusters
200m Jog
– Rest 90 seconds –

1 set @ Workout Weight
5 Power Snatch
5 Thrusters
100m Jog

WOD

3 rounds for time:
15 Power Snatch (95/65)
15 Thrusters
800m Run

*Pack
3 rounds for time:
15 Power Snatch (75/55)
15 Thrusters
800m Run
*Pup
3 rounds for time:
10 Power Snatch (75/55)
10 Thrusters
400m Run

WOD Friday 04.12.2019

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

Movement Prep:
Cat Camel x 10 reps
Paleo T-Spine Opener x 10 reps/Side
Russian Squats x 10 reps
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
(R) KB Front Rack Squat x 3 reps
KB Push Press x 3 reps
(L) KB Front Rack Squat x 3 reps
KB Push Press x 3 reps
200m Jog

WOD

A. Every 2 minutes x 3 sets
Front Squat
*Set 1 x 10 reps @ Light
*Set 2 x 5 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

B. Every 3 minutes x 5 sets
Front Squat x 5 reps

*Rx – Perform sets 1-5 @ 75% of 1RM
*Pack – Perform sets 1-5 @ 65% of 1RM
*Pup – Pick a weight you can perform perfect reps in all 5 sets.

C. 3 sets of:
Side Plank x 30-45 seconds
Prone Plank x 45-60 seconds
Side Plank x 30-45 seconds
– Rest 60 seconds –

WOD Thursday 04.11.2019

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

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

Warm Up:

EMOM x 4 minutes
3 Push Ups
6 Alt Jumping Lunges
Single Skip

Technique & Review:

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

Pistols
– Reverse Lunge x 3-5 reps/Leg
– Pistol Step Downs x 3-5 reps/Leg
– Box Pistols x 3-5 reps/Leg
– Banded Pistols x 3-5 reps/Leg
– Pistols x 3-5 reps/Leg

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

WOD

For time:
20 Strict Pull Ups
40 Alt Pistols
30 Strict Ring Dips
40 Alt Pistols
20 Strict Pul Ups

*Pack
15 Strict Pull Ups
30 Alt Pistols
20 Strict Ring Dips
30 Alt Pistols
15 Strict Pull Ups
*Pup
15 Banded Strict Pull Ups
30 Alt Box Pistols
20 Strict Banded Ring/P-Bar Dips
30 Alt Box Pistols
15 Banded Strict Pull Ups

WOD Wednesday 04.10.2019

– No Midday 3.0

WOD

For Time; In Pairs
21 Deadlifts (185/135)
21 Burpees Over the Bar
15 Deadlifts (235/165)
15 Bar Facing Burpees
9 Deadlifts (285/195)
9 Burpee Box Jumps (24/20″)

*Partner “A” will perform 21 Deadlifts while Partner “B” is in a HS Hold, then switch.
*Partner “A” will perform 21 Burpees Over the Bar while Partner “B” in a Static Hang on the Bar, then Switch.
*After each section is complete both partners can add the weight to the bar and perform the next portion of the workout.

*Scaled weights
21 Deadlifts (135/95)
15 Deadlifts (185/135)
9 Deadlifts (235/165)

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

WOD Tuesday 04.09.2019

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

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
Hip Opener/Closers x 5 reps/Side
Russian Squats x 10 reps
Bird Dog x 5 reps/Side

Warm Up:

AMRAP in 3 minutes
20 Mnt Climbers
5 Push Ups
10 Jump Squats
5 Ring Rows

Technique & Review:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps

Warm Up Sets

Every 2 minutes x 3 sets
Power Snatch

*Set 1 x 4 reps (Light – Moderate)
*Set 2 x 3 reps (Moderate)
*Set 3 x 2 reps (Heavy Moderate)

WOD

Every 90 seconds x 8 sets
Power Snatch

*Sets 1-4 x 1 rep
*Set 5-6 x 3 TnG reps
*Set 7-8 x 5 TnG reps

* In sets 1-4 Build up to Heavy Single or 1RM for the Day.
* In sets 5-6 drop down to 65-75% of today’s 1RM and perform 3 TnG reps.
* In set 7-8 drop down to 50-60% of today’s 1RM for 5 TnG reps.

– Choose a weight based off your 1RM and work across in sets 1-4 (80-85%)
and then drop down to 65-75% for sets 5-6 and 50-60% for sets 7-8.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

WOD Monday 04.08.2019

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side
Partner Hamstring Stretch x 30s/Side

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

AMRAP in 5 minutes
“A” Single Skip
“B” 1 round of:
50ft Walking Lunge
10 Beat Swings
5 V-Ups

Technique & Review:

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

WOD

AMRAP 15 minutes of:
100 Dbl-Unders
600m Run
25 TTB

*Pack
AMRAP in 15 minutes of:
75 Dbl-Unders
600m Run
15 TTB
*Pup
AMRAP in 15 minutes of:
50 Dbl-Unders or 60s of Attempts
400m Run
20 Knee Tucks

Successary Work: 3 sets of:
KB Front Rack Reverse Lunge x 10 reps/Leg
Into…
Keeling KB Press x 5 reps/Arm
Rest 60 seconds

WOD Saturday 04.06.2019

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

10 minutes of:
– Coaching Led Dynamic & Ladder Drills

WOD

5 rounds for time:
50ft Walking Lunge **25ft O/B**
15 Burpee Box Jumps
200m run

*Pack
5 rounds for time:
50ft Walking Lunge **25ft O/B**
10 Burpee Box Jumps
200m run
*Pup
4 rounds for time:
50ft Walking Lunge **25ft O/B**
10 Burpee Box Jumps
200m run

Cash Out:
200m Farmer Carry
50 Sit Ups

WOD Friday 04.05.2019

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

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

Warm Up:

AMRAP in 5 minutes of:
200m Jog
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

B. Every 3 minutes x 5 sets
Deadlift x 5 reps

*Rx – Perform sets 1-5 @ 75% of 1RM
*Pack – Perform sets 1-5 @ 65% of 1RM
*Pup – Pick a weight you can perform perfect reps in all 5 sets.

C. 3 sets of:
Seated Fill Press x 10 reps/Arm
Into….
Plank Plate Slides x 20 Alt reps
Rest 60 seconds

WOD Thursday 04.04.2019

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

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Scap Push Up x 10 reps
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 3 minutes
20 Mnt Climbers
3 Broad Jumps
5 Drop Squats
7 V-Ups

Technique & Review:

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

In 2-3 sets to Build to Workout Weight
2 Power Cleans
4 Push Ups
6 Squats
– Rest 90 seconds –

WOD

5 sets for total reps of:
“The Chief”
AMRAP in 3 minutes of:
3 Power Cleans (135/95)
6 Push Ups
9 Squats
– Rest 1 minute b/t rounds –

*Pack
3 Power Cleans (115/85)
6 Push Ups
9 Squats
*Pup
3 Power Cleans (95/65)
6 Knee Push Ups
9 Squats

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