WOD Saturday 08.10.2019

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
BirdDog x 5 reps/Side
Inch Worm + Push Up x 5 reps
Banded Pull Aparts x 20 reps

Warm Up:

AMRAP in 4 minutes
200m Jog
Into AMRAP of:
10 Plate GTOH
8 Plate Goblet Squats
6 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

Every 2 minutes x 3 sets
5 Cal Row or Bike
3 Power Snatch

WOD

4 rounds for time:
20 Cal Row or 15 Cal Bike
10 Power Snatch
– Rest 1 minute b/t rounds –

*Comp – 165/115
*L3 – 135/95
*L2 – 4 rounds of:
15 Cal Row
10 Power Snatch (95-115/65-85)
*L1 – 4 rounds of:
15 Cal Row
10 Power Snatch (Light load up to 75/55)

WOD Friday 08.09.2019

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

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Supine Scorpion x 10 Alt reps
Deadugs x 5 reps/Side
Banded Lateral Walk x 50ft (25ft R.25ft L)

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
10 Reverse Lunges
5 KB Deadlifts
5 KB Swings
25ft Bear Crawl

Technique & Review:

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Full ROM Deadlift x 10 reps

Pull Up
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5
– CTB Pull Up x 3-5
– Bar Muscle Up x 1-2

2-3 sets to Build to Workout Load
4 Wall Balls
3 Deadlifts
1-2 Muscle Up or Pull Up
– Rest 60 seconds b/t sets –

 

WOD

10 rounds for time:
9 Wall Balls
6 Deadlifts
3 Muscle Ups

*Comp
Wall Ball (20/14)
Deadlift (205/145)
Ring Muscle Ups
*L3
Wall Ball (20/14)
Deadlift (185/135)
Bar Muscle Ups
*L2
Wall Ball (20/14)
Deadlift (165/115)
CTB Pull Ups
*L1
8 rounds for time
Wall Ball (Scale as needed)
Deadlift (Up to 135/95)
Banded Pull Ups

W0D Thursday 08.08.2019

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

Movement Prep:
Cat Camel x 10 reps
Hip Opener/Closer x 5 reps/Side
Russian Squats x 10 reps
Shoulder Pass Throughs x 10 reps

Warm Up:

EMOM x 4 minutes
3 No Push Up Burpees
6 Jump Squats
100ft Shuttle (25ft x 4)

Technique & Lift:

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

A. Every 90 seconds x 3 sets
OH Squat
*Set 1 x 4 reps @ Light
*Set 2 x 3 reps @ Light – Moderate
*Set 3 x 2 reps @ Moderate – Heavy Moderate

B. Every 2:30 minutes x 5 sets
OH Squat x 3 reps

*Comp & L3– Build up to 80-85% of your 1RM OH Squat.
*L2 – Build up to 70-75% of your 1RM OH Squat.
*L1 – Pick a light load to focus on your Tech.

C. 3 sets of:
DB Floor Press x 10 reps
Into…
Banded Lat Pull Downs x 20 reps
Into…
L-Sit Over & Backs x 8-10 reps
– Rest 60 seconds b/t sets –

WOD Wednesday 08.07.2019

WOD

4 rounds each for time; In Pairs
8 CTB Pull Ups
10 Push Jerks (95/65)

– Rest 2 minutes —

3 rounds each for time; In Pairs
8 Ring Dips
10 Hang Power Snatch (95/65)

– Rest 2 minutes –

2 rounds each for time; In Pairs
8 Burpess Over the Bar
10 Thrusters (95/65)

*Only one athlete may be working at a time.
*Athlete “A” will complete a full round then “B” will complete a full round.

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

WOD Tuesday 08.06.2019

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

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Cross Over Lunge
25ft Hip Opener/Closer

Warm Up:

10 minutes of:
– Coach Led Running + Ladder Drills

Technique & Review:

2 sets to Build to Workout Load & Height
200m Jog
7 KB Swings
3 Burpee Box Jump
– Rest 60 seconds b/t sets –

WOD

For time:
800m run
Into…
3 rounds of:
KB Swings
Burpee Box Jumps
Into…
800m run

*Comp & L3
25 KB Swings (32/24kg)
20 Burpee Box Jumps (24/20″)
*L2
20 KB Swings (24/16kg)
15 Burpee Box Jumps (24/20″)
*L1
400m run
3 rounds of
15 KB Swings (Scale as needed)
10 Burpee Box Jumps (Scale as needed)
Into…
400m run

WOD Monday 08.05.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Deadbugs x 5 reps/Side
Hamstring Floss x 1 minute/Side

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Supine Scorpion x 10 Alt reps
Birddogs x 5 reps/Side
Banded Lateral Walk x 50ft (25ft R.25ft L)

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
10 Reverse Lunges
5 KB Deadlifts
5 KB Swings
25ft Bear Crawl

Technique & Lift:

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Full ROM Deadlift x 10 reps

A. Every 2 minutes x 3 sets
Deadlift
*Set 1 x 4 reps @ Light – Moderate
*Set 2 x 3 reps @ Moderate – Heavy Moderate
*Set 3 x 2 reps @ Heavy Moderate – Opening Weight

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

*Comp & L3– Build up to 80-85% of your 1RM Deadlift.
*L2 – Build up to 70-75% of your 1RM Deadlift.
*L1 – Pick a light load to focus on your Tech.

C. 3 sets of:
KB or DB Reverse Lunges x 20 Alt reps
Into…
KB or DB Rows x 10 reps/Arm
Into…
Plank Hold x 30-45 seconds
– Rest 60 seconds b/t sets –

WOD Saturday 08.03.2019

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

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Cross Over Lunge
25ft Hip Opener/Closer

Warm Up:

10 minutes of:
– Coach Led Running Drills

Technique & Review:

Thruster
– Burgener Warm Up
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Front Squat x 5 reps
– Thruster x 5 reps

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

Every 2 minutes x 3 sets
5 Thrusters
3 TTB
100m Jog

WOD

For time:
9.12.15.18.21
Thrusters
TTB
*Perform a 400m run after every round.
*Time Cap 25 minutes

*Comp – 115/85
*L3 – 95/65
*L2 – 75/55
*L1 – 9.12.15.18
Thrusters (Light load up to 75/55)
Knee Tucks

WOD Friday 08.02.2019

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

Movement Prep:
Cat Camel x 10 reps
Kneeling to Squat x 10 Alt reps
Russian Squats x 10 reps

Warm Up:

EMOM x 4 minutes
5 Med Ball Clean to Wall Ball
10 KB Swings

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

Every 2 minutes x 3 sets
4 Bar Facing Burpees
3 Power Cleans

WOD

4 rounds for time:
20 Bar Facing Burpees
10 Power Cleans
– Rest 1 minute b/t rounds –

*Comp – 185/135
*L3 – 165/115
*L24 rounds of:
15 Bar Facing Burpees
10 Power Cleans (135/95)
*L14 rounds of:
12 Bar Facing Burpees
8 Power Cleans (Light load up to 95/65)

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