WOD Friday 06.14.2019

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

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk

Warm Up:

10 Minutes of:
– Coach Led Ladder Drills + Running Drills

Technique & Review:

2 sets to Build to Workout Load
100m Jog
Shoulder Press x 3 reps
100m Jog
Shoulder Press x 1 rep
– Rest 60 seconds b/t –

WOD

“Shoulder Press Biathlon”

For time:
400m run
18 Shoulder Press
400m run
15 Shoulder Press
400m run
12 Shoulder Press

*Each time the athlete breaks a set of Shoulder Press they must run 200m.
*Time Cap: 18 minutes

*Comp – 115/75
*L3 – 95/65
*L2 – 75/55
*L1 – 15.12.9 (65/45)

WOD Thursday 06.13.2019

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

Movement Prep:
Cat Camel x 10 reps
Wall Facing Squats x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 3 minutes
20 Plate Hops
5 No Push Up Burpees
10 Plate GTOH
5 Jump Squats

Technique & Review:

A. Every 2 minutes x 3 sets
Front Squat
*Set 1 x 10 reps @ Light
*Set 2 x 8 reps @ Moderate
*Set 3 x 6 reps @ Heavy Moderate

B. Every 3 minutes x 7 sets
Front Squat

*Sets 1-2 x 6 reps
*Sets 3-4 x 4 reps
*Sets 5-6 x 2 reps
*Set 7 x 10 reps @ 50% of Heaviest 2 rep.

*Comp & L3 – Build in load each set
*L2 – Build up to 75-80% in sets 5&6
*L1 – Keep the loads Light-Moderate to focus on
positioning and speed in the squat.

WOD

2 rounds for time:
10 (R) DB Snatch
15 Wall Balls
10 (L) DB Snatch
15 Wall Balls
20 Push Ups

*Comp – DB (70/50) & 30/20
*L3 – DB (50/35) & 20/14
*L2 – DB 45/30 & 20/14
*L1– 35/25 & Scale as needed

WOD Wednesday 06.12.2019

– No Midday 3.0

WOD

For time; In Pairs
100 Cal Row or 75 Cal Bike
75 Synchro Squats (24/16kg)
50 Ring Dips
25 Synchro Bar Facing Burpees

*While Athlete “A” is rowing or biking athlete “B” is holding a KB in the farmer Carry position. If the KB is put down the athlete on the rower or bike must stop.
*While Athlete “A” will perform the synchro squats with the KB in the Goblet position while “B” performs a air squat, they may switch the KB when needed.
*While Athlete “A” is performing ring dips athlete “B” is holding the KB in OH position, if they KB comes down the athlete must stop.
*Both athletes will perform the burpees using one barbell.

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

WOD Tuesday 06.11.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Banded Lat Stretch x 1 minute/Side
Calf Stretch x 1minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Scap Push Up + T-Twist x 10 Alt reps
Banded Pull Aparts x 20 reps
Inch Worm x 25ft

Warm Up:

EMOM x 4 minutes
4 Ring Jump to Supports
8 Hollow Rocks
Single Skip to 45s

Technique & Review:

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

CTB
– Ring Row x 3-5 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

Bar Muscle Up
– Box Bar Muscle Up x 2-3 reps
– Banded Bar Muscle Up x 2-3 reps
– Bar Muscle Up x 2-3 reps

1 round of:
Pull Up/CTB Pull Up/Bar Muscle Ups x 1-2 reps
TTB/Knee Tucks x 2-4 reps
10-20 Dbl-Unders/20-30 Skips
Pull Up/CTB Pull Up/Bar Muscle Ups x 1-2 reps
10-20 Dbl-Unders/20-30 Skips
TTB/Knee Tucks x 2-4 reps
Pull Up/CTB Pull Up/Bar Muscle Ups x 1-2 reps

WOD

For time:
Bar Muscle Ups
TTB
100 Dbl-Unders
Bar Muscle Ups
100 Dbl-Unders
TTB
Bar Muscle Ups

*Comp – 10 Bar Muscle Ups & 40 TTB
*L3 – 6 Bar Muscle Ups & 30 TTB
*L2 – 10 CTB Pull Ups / 75 Dbl-Unders & 20 TTB
*L1 – 10 Banded Pull Ups / 1 minute of Dbl-Under Attempts & 20 Knee Tucks

WOD Monday 06.10.2019

Mobility:
Coach Led Hip Mobility

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
V-Step x 25ft
Russian Squats x 10 reps

Warm Up:

Rolling
– Best of 5
– 5 Wall Balls + 1 Strict Pull Up if you are +/- Rx distance

Technique & Review:

A. Every 2 minutes x 3 sets
Back Squat
*Set 1 x 10 reps @ Light
*Set 2 x 8 reps @ Moderate
*Set 3 x 6 reps @ Heavy Moderate

B. Every 3 minutes x 7 sets
Back Squat

*Sets 1-2 x 6 reps
*Sets 3-4 x 4 reps
*Sets 5-6 x 2 reps
*Set 7 x 10 reps @ 50% of Heaviest 2 rep.

*Comp & L3 – Build in load each set.
*L2 – Build up to 75-80% in sets 5&6.
*L1 – Keep the loads Light-Moderate to focus on
positioning and speed in the squat.

WOD

For time:
500m row
Burpees (6″)

*Comp & L3 – 50 Burpees
*L2 – 40 Burpees
*L1 – 25 Burpees

WOD Saturday 06.08.2019

Mobility:
Runners Lunge x 1 minute/Side
Calf Stretch x 1minute/Side
Hamstring Floss x 1 minute/Side

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Toe Walk
25ft Heel Walk

Warm Up:

8-10 minutes of:
Coach Led Running Drills

Technique & Review:

2 sets to Build to Workout Load & Height
100m Jog
7 KB Swings
3 BBJO
Rest 60 seconds b/t sets

WOD

For time:
400m run
21 KB Swings
21 Burpee Box Jump Overs
400m run
15 KB Swings
15 Burpee Box Jump Overs
400m run
9 KB Swings
9 Burpee Box Jump Overs

*Comp – Dbl DB Snatch 50/35 & 24/20″
*L3 – 32/24kg & 24/20″
*L2 – 24/16kg & 24/20″
*L1 – Scale as needed

WOD Friday 06.07.2019

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

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Inchworm + T-Twist x 10 Alt reps
Kneeling Adductor Stretch x 10 reps/Side
Supine Scorpions x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
200m Jog
Into
5 Ring Rows
10 Walking Lunges
25ft Burpee Broad Jump

Technique & Review:

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

WOD

3 rounds for time:
Rope Climbs
35 Wall Balls (20/14)

*Comp – 1 Legless + 2 Rope Climbs
*L3 – 3 Rope Climbs
*L2 – 2 Rope Climbs & 25 Wall Balls
*L1 – 1 Rope Climb or 3 Stand to Lowers & 20 Wall Balls

Cool Down
2 minute – Row or Bike
25ft Samson Stretch
Banded Lat Stretch x 1 minute/Side
25ft V-Step
Lying Pec Stretch x 1 minute/Side

WOD Thursday 06.06.2019

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

Movement Prep:
Cat Camel x 10 reps
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps
Russian Squats x 10 reps

Warm Up:

EMOM x 4 minutes
3 No Push Up Burpees
5 Med Ball Cleans
7 Hollow Rocks

Technique & Review:

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

A. Every 90 seconds x 5 sets
3 Pos Clean
*Floor + Hang Clean (ATK) + High Hang Clean

*Comp – Build to a Max for the Day
*L3 – Build up to 70-75% of your 1RM Clean
*L2 – Build up to 60-65% of your 1RM Clean
*L1 – Pick a light load to focus on your Tech

B. 2 sets to prep for workout load
2 sets to prep for workout load
3 Ring Dips
4 Hang Power Cleans
3 Push Jerks
– Rest 60 seconds –

WOD

AMRAP in 7 minutes
5 Ring Dips
7 Hang Power Cleans
9 Push Jerks

*Comp & L3 – 135/95
*L2 – 115/75
*L1 – 95/65

WOD Wednesday 06.05.2019

– No Midday 3.0

WOD

100 Dbl-Unders (50 Each)
200m Farmers Carry (24/16kg) *100m Each
50 Deadlifts (185/135)
100 Dbl-Unders (50 Each)
200m Farmers Carry (24/16kg) *100m Each
40 Deadlifts
100 Dbl-Unders (50 Each)
200m Farmers Carry (24/16kg) *100m Each
30 Deadlifts

*Only one Athlete may working at a time.
*Athlete “A” will complete 50 Du’s then “B”.
*Athlete “A” will complete a 100m Farmer Carry then “B”.
*Athletes may break up the Deadlift as they see fit.

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

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