WOD Tuesday 03.10.2020

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Scap Push Up + T-Twist x 10 Alt reps
Supine Scorpions x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
20 Plate Hops
10 Plate GTOH
5 Plate Goblet Squats
20 Plank Shoulder Taps

Technique & Lift:

Push Jerk
– Press
– Pause Push Press
– Pause Push Jerk

6 minutes for 2-3 sets
Push Jerk x 5 reps
*Use this to Build to your starting weight.

A. Every 2:30 minutes x 6 sets of:
Push Jerk
*Sets 1-2 x 7 reps @ 65% of 1RM Push Jerk
*Sets 3-4 x 5 reps @ 70%
*Sets 5-6 x 3 reps @ 75%

B. 3 sets of:
10 DB Floor Press
20 Banded Pull Aparts
– Rest 60 seconds b/t sets –

WOD Monday 03.09.2020

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

Movement Prep:
Banded Shoulder Pass Throughs x 20 reps
Quad T-Spine Opener x 10 reps/Side
Inchworm Push Up x 5 reps
Bear to Crab x 6 Alt reps

Warm Up:

EMOM x 4 minutes
5 Ring Rows
10 Hollow Rocks
20 Mnt Climbers

Technique & Review:

Shoulder Press

  •  Athletes should focus on maintaining constant core and leg tension
    Throughout the lift.
  • Making sure the bar finishes locked out overhead and the lift starts and returns to the front rack position everytime.

Pull Up
– Scap Pull Up
– Slow Lowers

5 minutes to Build to workout weight
5 Shoulder Press
3 Strict Pull Ups
– Rest as needed b/t sets –

WOD

For time
9.15.21
Shoulder Press (95/65)
Strict Pull Ups
*Complete a 200m run after every round.

  •  L2

For time:
9.12.15
Shoulder Press (75/55)
Strict Pull Ups
*Complete 200m run after every round

  •  L1

For time:
9.12.15
Shoulder Press (75/55)
Banded Strict Pull Ups
*Complete a 200m run after every round.

WOD Saturday 03.07.2020

Mobility:
Pigeon Stretch x 1 minute/Side
Banded Hamstring Floss x 20 reps/Side

Movement Prep:
2 sets of:
Banded Lateral Walk x 25 ft O/B
Banded Walk x 25ft Fwd/Bwd
Banded Deadbug x 5 reps/Side

Warm Up:

10 minutes of:
– Coach led running drills

Technique & Review:

Deadlift
– Good Morning
– RDL

Pull Up/CTB Pull Up
– Scap Pull Up
– Beat Swing
– Strict Lowers
– Kipping Pull Up
– Kipping CTB Pull Up

Bar Muscle Up
– Box
– Banded

8-10 minutes to build to weight
100m Jog
5 Deadlifts
2-4 Bar Muscle Up/CTB Pull Up
– Rest as needed b/t sets –

*Athletes should be aiming to complete all sets of Deadlifts unbroken or
No more then 1-2 breaks.

  •  If performing Bar Muscle Ups pick a rep scheme that works for your skill
    Level and allows continuous work being done.
  •  If performing CTB Pull Ups focus on good contact with bar a strong push away allowing for a smooth transition into the rep.

WOD

For time:
800m run
Right into…
12.9.6
Deadlift (275/195)
Bar Muscle Ups
Right into…
800m run

  •  L2

For time:
800m run
Right into…
12.9.6
Deadlift (185-225/135-155)
CTB Pull Up or 7.5.3 Bar Muscle Ups
Right into…
800m run

  •  L1

For time:
400m run
Right into…
12.9.6
Deadlift (135-185/95-125)
Banded CTB Pull Up
Right into…
400m run

WOD Friday 03.06.2020

Mobility:
3-Pos Shoulder Stretch
90/90 Hip Rotations

Movement Prep:
PVC Pass Throughs x 10 reps
Banded Double External Rotations x 10 reps
Banded Squats x 20 reps
Deadbugs x 5 reps/Side

Warm Up:

EMOM x 6 minutes
Min 1: 15 Plate Hops + 8 Alt V-Ups
Min 2: 5 Ring Jump to Supports + 10 Hollow Rocks

Technique & Review:

Squat Clean
– Burgener Warm Up
– High Hang Squat Clean
– Hang Squat Clean
– Squat Clean

Ring Dip
– Jump to Support & Hold
– Lockout Support & Hold
– Dip Support
– Slow Lower

6 minutes to Build to Workout Weight
4 Squat Cleans
3 Dips
– Rest as needed b/t sets –

  •  Athletes should be picking a weight they can perform TnG go reps or quick singles on the Squat Cleans from start to finish.
  •  Ring Dips should performed in sets of 5 reps or more every set. Scale reps or band tension as needed to allow for quick sets and rest throughout the workout.

WOD

” Elizabeth ”
For time:
21.15.9
Squat Cleans (135/95)
Strict Ring Dips

*L2

For time:
21.15.9
Squat Cleans (95-115/65-85)
15.12.9
Strict Ring Dips

*L1

For time:
15.12.9
Squat Cleans (75-95/45-65)
Banded Dips or Push Ups

WOD Thursday 03.05.2020

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

Movement Prep:
Samson Stretch x 10 Alt reps
Cossack Squat x 10 Alt reps
Russian Squats x 10 reps
Banded Good Mornings x 15 reps

Warm Up:

AMRAP in 4 minutes
“A” Alt Box Step Ups
“B” 1 round:
10 Hollow Rocks
5 Jump Squats
20 Mnt Climbers

Technique & Review:

7 minutes to complete 2 sets of:
4 DB Alt Box Step Ups
3 TTB
5 KB Swings
3 Goblet Squats
– Rest as need b/t sets –

  •  Athletes will use 1 DB and hold it in the Front Rack Position
    (touching the shoulder) while performing the Alt Step Ups.
  •  Athletes should be picking a rep scheme on the TTB which
    will allow them to move continuously through the set.
  •  Athletes should be able to perfrom KB Swings & Goblets in 1-2 sets
    For the entire set.

 

WOD

AMRAP in 7 minutes
10 DB Alt Box Step Up (50/35) @ 24/20″
15 TTB

– Rest 2 minutes –

AMRAP in 7 minutes
15 KB Swings (32/24kg)
10 Goblet Squats

*L2

AMRAP in 7 minutes
10 DB Box Step Up (40/30) @ 24/20″
10 TTB

– Rest 2 minutes –

AMRAP in 7 minutes
15 KB Swings (24/16kg)
10 Goblet Squats

*L1

AMRAP in 7 minutes
10 DB Box Step Up (35/25) @ 20/16″
10 Knee Tucks

– Rest 2 minutes –

AMRAP in 7 minutes
15 KB Swings (16/12kg)
10 Goblet Squats

WOD Wednesday 03.04.2020

WOD

12 rounds for time; In Pairs
5 Bar Facing Burpees
10 Front Squats (115/85)
45 Dbl-Unders

  • Only one Athlete may be working at a time.
  • Athletes will alternate exercises for the 12 rounds

Example
“A” Does 5 Bar Facing Burpees
“B” Does 10 Front Squats
“A” Does 45 Dbl-Unders
“B” Does 5 Bar Facing Burpees
etc…

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

WOD Tuesday 03.03.2020

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep:
Lying Shoulder Openers x 5 reps/Arm
Upward Downward Dog x 5 reps
Banded Wall Slides x 10 reps
Banded Double External Rotations x 10 reps

Warm Up:

AMRAP in 5 minutes
50 Single Skips
25ft Crab Walk
10 T-Twist
25ft Bear Crawl
5 DB Press/Arm

Technique & Lift:

5-6 minutes for 2 sets
Shoulder Press x 5 reps
* Build to your starting weight of 50%

  • Athletes should focus on maintaining constant core
    tension throughout the press.
  • After each rep be sure to pause and rest with the bar on
    the shoulders in the front before the next rep, No TnG reps.

 

A. Every 2:30 minutes x 6 sets of:
Shoulder Press
*Sets 1-2 x 7 reps @ 50-55% of 1RM Shoulder Press
*Sets 3-4 x 5 reps @ 60-65%
*Sets 5-6 x 3 reps @ 65-70%

B. 3 sets of
Ring Rows x 6-8 reps (Pronated Grip)
– Rest 30 seconds –
Banded Good Mornings x 15-25 reps
– Rest 30 seconds –
Wtd Plank Hold x 30-60 seconds
– Rest 60 seconds –

WOD Monday 03.02.2020

Mobility:
Overhead Banded Stretch x 1 minute/Side
90/90 Hip Openers x 10 reps

Movement Prep:
Samson + T-Spine Opener x 25ft
Hip Opener/Closer x 5 reps
Quad T-Spine Opener x 10 reps/Side
Kneeling to Stand x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
10 Plate GTOH
20 Plate Hops
10 Hollow Rocks
5 Jump Squats

Technique & Review:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch
– Hang Power Snatch
– Power Snatch

OH Squat
– Pause reps @ 1/4 + 1/2 + Full x 3 reps
– TEMPO reps @ 3211 x 5 reps

6-8 minutes to Build to workout Weight
1 Power Snatch
2 OH Squats
– Rest as needed b/t sets –

  • Athletes should be looking to perform the Power
    Snatch right into the OH Squats every round. With short
    breaks between rounds.
  • If the OH Squat is a challenging for you, scale the load
    so you can still maintain a solid OH Position.

 

WOD

10 rounds for time
1 Power Snatch (135/95)
3 OH Squats

  • L2

8 rounds for time
1 Power Snatch (95/65)
3 OH Squats

  • L1

6 rounds for time
1 Power Snatch (Scale as needed)
3 OH Squats