WOD Tuesday October 16th

– No Midday 3.0

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Banded Hip Distraction x 1 minute/Side
Wrist Rotations x 1 minute/Direction

Movement Prep: (AMRAP in 4 minutes)
10 Shoulder Pass Throughs
10 Knee Tuck + T-Spine Opener
10 Supine Scorpions
10 Scap Push Ups

Warm Up:
Tabata Style
Row or Bike x 3 rounds
Shuttle Run x 3 rounds (25ft O/B)
Box Jump w/ Step Down x 3 rounds

Technique:

Review

– Burgener Warm Up
1 round – PVC

– Power Clean
3 High Hang Power Clean
3 Hang Power Clean
3 Power Clean

3-4 sets
Power Clean x 3-5 reps
*Building to Workout Load
*Aim for TnG reps of 3-5 reps

WOD

3 rounds for MAX reps
30 seconds of MAX Power Cleans (155/105)
Rest 30 seconds
25 seconds of MAX Power Cleans
Rest 35 seconds
20 seconds of MAX Power Cleans
Rest 40 seconds
15 seconds of MAX Power Cleans
Rest 45 seconds
10 seconds of MAX Power Cleans
Rest 50 seconds

*Pack
Power Cleans (115/85)
*Pup
Power Cleans (95/65)

WOD Monday October 15th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Pigeon Stretch x 1 minute/Side
Hamstring Floss x 1 minute/Side
Cat Camel x 1 minute

Movement Prep: (AMRAP in 4 minutes)
25ft Banded Lateral Walk
10 Banded Good Mornings
25ft Banded Lateral Walk
10 DeadBugs

Warm Up:
EMOM x 6 minutes
Min 1: 45s Row or Bike
Min 2: 10 Goblet + Plank Hold to 45 seconds

Technique:

Review

– Back Squat
1 x 10 reps with Empty Bar

Warm up sets

*Set 1 x 7 reps @ Light
*Set 2 x 5 reps @ Light-Moderate
*Set 3 x 3 reps @ Workout Load

WOD

For time:
21.15.9
Back Squat (225/155)
50.30.20
Sit Ups
*Athletes may use a rack

*Pack
21.15.9
Back Squats (185/135)
42.30.18
Sit Ups
*Pup
15.12.9
Back Squats (135/95)
30.25.18
Sit Ups

WOD Saturday October 13th

– Midday 3.0 from 9:30am-11:30am

Mobility:
Pigeon Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson
25ft Bear Crawl

Warm Up:
8-10 minutes
100m Jog
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 Ladder x 50ft
50ft Toe Walk
50ft Heel Walk
100m Jog

Technique:

Review
– Walking Lunge
– Wall Ball
– Burpee

2 rounds
100m Jog
10 Lunges
5 Wall Balls
3 Burpees
– Rest 60 seconds –

WOD

For time:
5k Run
– or –
AMRAP in 25 minutes
400m run
40 Walking Lunges
20 Wall Balls (20/14)
10 Burpees

*Pack
AMRAP in 20 minutes
*Pup
AMRAP in 15-20 minutes
400m run
30 Walking Lunges
15 Wall Balls (Scale as needed)
10 Burpees

WOD Friday October 12th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
Bear Crawl x 25ft
Inch Worm + Push Up x 5 reps
Crab Walk x 25ft
T-Twists x 10 reps

Warm Up:
Tabata Style 15s On/15s Off
Piked Shoulder Taps x 2 rounds
Hollow Hang x 2 rounds
Red Mat Jumps x 2 rounds
Hollow Rocks x 2 rounds

Technique:

Review

– Wall Walk
– Knees to Elbows

2 rounds of
10 Scap Pull Ups
5 Straight Arm Lean Backs
5 Knee Tucks
2-4 Knees to Elbows

2 rounds of:
Push Up to Wall Plank x 5 reps
Wall Walk to 45 x 3 reps
Wall Walk (Chest to Wall) x 1-3 reps

WOD

AMRAP in 20 minutes of:
10 Strict KTE
3 Wall Walks

*Pack
AMRAP in 20 minutes
7 Strict KTE
2 Wall Walks
*Pup
AMRAP in 15 minutes
10 Strict Knee Tucks
3 Walk to Pike Holds (Off a Box)

WOD Thursday October 11th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
10 Alt Lunge + PVC Pass Throughs
10 Hollow Rocks + 15s Hollow Hold
10 Scap Pull Ups
20 Banded Pull Aparts

Warm Up:
EMOM x 5 minutes
30 Dbl-Unders
5 Ring Rows
3 Push Ups

Technique:

Review

– Push Press
– Push Jerk

1 round of: (Bar)
5 Strict Press
5 Push Press
5 Push Jerks

-1 round of: (Light)
3 Push Press w/ Pause in the Dip
3 Push Jerk w/ Pause in the Catch

Warm Up sets
*Set 1 x 5+5 @ Light
*Set 2 x 3+3 @ Light-Moderate
*Set 3 x 2+2 @ Moderate-Heavy Moderate

WOD

Every 2:30 minutes x 6 sets
Push Press + Push Jerk

*Build to a Heavy set in this complex for the Day.

*Rx – Start around 65% for your first working set.
*Pack
Start around 60% for your first working set.
*Pup
3 Push Press + 3 Push Jerk
*Build to weight where you can focus on good
technique and feel comfortable.

WOD Wednesday October 10th

– No Midday 3.0

WOD

Rest Day

Or

10 rounds for time; In Pairs
10 Back Squats (135/95)
200m run

*Only 1 bar/team and the back will come from the floor.
*Only one athlete may be working at a time.
*Athletes with alternate rounds back and forth, tagging at the barbell to switch working athletes.

*Pack
10 rounds
10 Back Squats (115/85)
200m run
*Pup
8 rounds
10 Back Squats (95/65)
200m run

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

WOD Tuesday October 9th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Banded Front Rack Stretch x 30s/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Shoulder Pass Throughs x 10 reps
Cat Camel x 10 reps
T-Spine Opener x 10 reps/Side
Birddog x 10 reps/Side

Warm Up: (AMRAP in 4 minutes)
30 Jumping Jacks
10 Plate GTOH
5 Push Ups
10 Hollow Rocks

Technique:

Review

– Burgerner Warm Up
– Push Press

1 round of: (Bar)
5 Strict Press
5 Push Press

3 sets
Push Press x 3-5 reps
*Building to workout load.

– Wtd Pull Up
10 Scap Pull Ups
1-3 Strict Pull Ups
1-3 Wtd Building to first round load.

WOD

5 x 3 minute rounds of:
20 Push Press (135/95)
MAX Wtd Pull Ups
Rest 2 minutes b/t rounds
*Each round, decrease weight on the Pull Up.

Men/Womens loads
1st round: 50/25lbs
2nd round: 40/20lbs
3rd round 30/15lbs
4th round: 20/10lbs
5th round: 10/5lbs

*Pack
5 x 3 minute rounds:
20 Push Press (115/85)
MAX Wtd Pull Ups
Men/Womens loads
1st round: 30/15lbs
2nd round: 20/10lbs
3rd round 10/5lbs
4th round: Strict Pull Ups
5th round: Kipping Pull Ups
*Pup
3 x 3 minute rounds
20 Push Press (75-95/45-65)
MAX Banded Strict Pull Ups
Rest 2 minutes

WOD Saturday October 6th

– Midday 3.0 from 9:30am-11:30am

** REMINDER the gym will be CLOSED on Sunday October 7th & Monday October 8th for the Thanksgiving Long Weekend. **

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

Movement Prep: (AMRAP in 4 minutes)
25ft Banded Lateral Walk
10 Banded Good Mornings
25ft Banded Lateral Walk
10 Bird Dogs

Warm Up:
Tabata Style 20 seconds on/10 seconds off
KB Deadlift x 2 rounds
Squats x 2 rounds
Red Mat Jumps x 2 rounds
Plank Hold x 2 rounds

Technique:

Review

Deadlift
Good Mornings x 10 reps (Bar)
RDL x 10 reps
Deadlift x 10 reps

Warm up sets

*Set 1 x 7 reps @ Light
*Set 2 x 5 reps @ Light-Moderate
*Set 3 x 3 reps @ Moderate-Heavy Moderate

WOD

Every 3 minutes x 5 sets
Deadlift x 5 reps

*Rx
Experiment to find a deficit that increases range of
but allows you to lift heavy with excellent mechanics.
*Pack
Build to a Heavy set of five or a new 5RM for the day.
with no Deficit.
*Pup
Deadlift x 5-7 reps
*Build to weight where you can focus on good
technique and feel comfortable.

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