WOD Monday December 17th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Banded Hamstring Floss x 1 minute/Side
Banded Lat Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Samson Stretch x 25ft
T-Twist x 10 reps
Crab Walk x 25ft
Hollow Hold x 15 seconds

Warm Up:
EMOM x 8 minutes
Min 1: 30s of Jumping Jacks
Min 2: 30s of Seated Dowel Shoulder Press
Min 3: 30s of Plate GTOH
Min 4: 30s of Ring Row

Technique & Review:

– DB Snatch
2 rounds of:
Single Arm Deadlift x 4 Alt reps
Deadlift + High Elbow x 6 Alt reps
DB Power Snatch x 8 Alt reps
– Rest 60 seconds –

– TTB
2 rounds of
10 Scap Pull Ups
5 Straight Arm Lean Backs
2-4 Strict TTB/Knee Tuck
10 Beat Swings
3-5 TTB/Knee Tuck
– Rest 60 seconds –

1 round of:
6 Alt DB Snatch
4 TTB

WOD

3 rounds for time:
30 Alt DB Snatches (50/35)
30 TTB

*Pack
3 rounds for time:
30 Alt DB Snatches (40/30)
20 TTB
*Pup
3 rounds for time:
20 Alt DB Snatches (30/25)
20 Knee Tucks

WOD Saturday December 15th

– Midday 3.0 from 9:30am-11:30am

Mobility:
Banded Lat Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Runners Lunge x 30 seconds/Side

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

Warm Up: (8-10 minutes of:)
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip x 1
50ft Power Skip for Height x 1
50ft Power Skip for Distance x 1
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Broad Jump Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

Technique & Review:

– Wall Ball

EMOM x 4 minutes
Min 1: 100m Jog + 5 Wall Balls

WOD

For time:
1 Mile Run
50 Wall Balls (20/14)
800m run
35 Wall Balls
400m run
20 Wall Balls

*Pack
1200m run
40 Wall Balls (20/14)
800m run
30 Wall Balls
400m run
20 Wall Balls
*Pup
800m run
35 Wall Balls (20/14)
800m run
25 Wall Balls
400m run
15 Wall Balls

WOD Friday December 14th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 5 minutes)
Coach Led Hip Mobility Flow

Warm Up: (AMRAP in 6 minutes of)
EMOM x 6 minutes
Min 1: 45s Bike or Row
Min 2: 3 Ring Row + 5 Push Up + 7 Hollow Rocks

Technique:

Review

– Strict Pull/Ring Dip

2 rounds
10 Scap Pull Ups
1-3 Strict Pull Up
5 second Ring Support
5 second Dip Support
5 Jump to Supports
3-5 Ring Dips
– Rest 60 seconds –

– Strict Muscle Up
* 2 round of: (Low Rings)
Rings to Chest x 5 reps
Slow Transition x 5 reps
Press to Support x 5 reps

WOD

AMRAP in 12 minutes
20 Squats
30 Sit Ups
5 Strict Muscle Ups

*Pack
AMRAP in 12 minutes
20 Squats
30 Sit Ups
5 Strict Pull Ups
5 Strict Dips
*Pup
AMRAP in 12 minutes
20 Squats
30 Sit Ups
5 Strict Banded Pull Ups
5 Push Ups

WOD Thursday December 13th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Cat Camel x 1 minute

Movement Prep: (AMRAP in 4 minutes)
Quadruped T-Spine Opener x 10 reps/Side
Wall Facing Squats x 5 reps
Shoulder Pass Throughs x 10 reps
Cossask Squat x 10 Alt reps

Warm Up: (AMRAP in 6 minutes of)
Partner “A” – Rows
Partner “B” – 2 rounds of:
10 Walking Lunges
8 Wide Grip Scap Pull Ups
6 Goblet Squats
*Switch back and forth for 6 minutes

Technique:

Review

– OH Squat
1 round of:
10 reps with Empty Bar

1 round of:
5 Pause reps with Empty Bar – Light load

Warm up sets

*Set 1 x 7 reps @ Light
– Rest 90 seconds –

*Set 2 x 5 reps @ Light-Moderate
– Rest 90 seconds –

*Set 3 x 3 reps @ Moderate-Heavy Moderate
– Rest 90 seconds –

WOD

Every 3 minutes x 6 sets
OH Squat x 3 reps

*Build to a Heavy Triple or a new 3RM for the day.

*Rx – Start around 65-70% for your first working set.
*Pack
Start around 60-65% for your first working set.
*Pup
OH Squat x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

WOD Wednesday December 12th

– No Midday 3.0

WOD

Rest Day

Or

For Time; In Pairs
100 Dbl-Unders (Each)
Into…
5 rounds of:
20 HSPU
20 Alt Pistols
Into…
100 Dbl-Unders (Each)

*Both Athletes may perform the Dbl-Unders at the same time.
*You can’t start the HSPU/Pistols until both athletes are at the Wall.
*Athletes may split the work as they see fit.

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

WOD Tuesday December 11th

– No Midday 3.0

Mobility:
Banded Lat Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Runners Lunge x 30 seconds/Side

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

Warm Up: (8-10 minutes of:)
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip x 1
50ft Power Skip for Height x 1
50ft Power Skip for Distance x 1
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Ladder x 25ft
50ft Toe Walk
50ft Heel Walk
200m Jog

Review

2 rounds
10 Scap Pull Up
10 Beat Swings
1-3 Strict Pull Ups
3-5 Kipping Pull Ups
5-7 KB Swings
– Rest 60 seconds –

WOD

“Eva”
5 rounds for time:
800m run
30 KB Swings (2/1.5pd)
30 Pull Ups
*Time cap: 40 minutes*

*Pack
4 rounds for time:
800m run
30 KB Swings (1.5/1pd)
20 Pull Ups
*Pup
4 rounds for time:
400m run
20 KB Swings (Scale as needed)
20 Banded Pull Ups

WOD Monday December 10th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
Duck Walk x 25ft
Hip Opener x 5 reps/Side
Hip Closer x 5 reps/Side
Wall Facing Squats x 10 reps

Warm Up: (AMRAP in 5 minutes of)
10 KB Swings
5 Push Ups
5 Drop Squats
10 OH Squats

Technique:

Review

– Burgerner Warm Up
– Squat Snatch

2 rounds of:
– High Hang x 5 reps
– Hang x 4 reps
– Floor x 3 reps

– 3 sets of: Building to workout Load
3 Squat Snatch

– Ring Dip
5 second Ring Support
5 second Dip Support
5 Jump to Supports
3-5 Ring Dips

WOD

AMRAP in 15 minutes
7 Squat Snatch (165/115)
14 Strict Ring Dips

*Pack
AMRAP in 15 minutes
7 Squat Snatch (135/95)
14 Strict Ring Dips
*Pup
AMRAP in 15 minutes
7 Squat Snatch (95/65)
14 Strict Banded P-Bar Dips

WOD Saturday December 8th

– Midday 3.0 from 9:30am-11:30am

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

Movement Prep: (AMRAP in 4 minutes of)
Duck Walk x 25ft
Hip Opener x 5 reps/Side
Hip Closer x 5 reps/Side
Russian Squats x 10 reps
Crab Walk x 25ft

Warm Up: (AMRAP in 5 minutes of)
200m Jog
25ft Walking Lunge
10 Wall Facing Squats
25ft Bear Crawl
10 Wide Grip Scap Pull Ups

Technique:

Review

– Skill Transfer Exercises
– Snatch Balance

– 2 rounds (Dowel x 1/Bar x 1)
Snatch Grip Shoulder Press x 5 reps
Snatch Grip Push Press x 5 reps
Snatch Grip Push Jerk x 5 reps
Heaving Snatch Balance x 5 reps
Snatch Balance x 5 reps
Drop Snatch x 5 reps

Warm Up sets

*Set 1 x 4 reps @ Light
– Rest 90 seconds –

*Set 2 x 3 reps @ Light-Moderate
– Rest 90 seconds –

*Set 3 x 2 reps @ Moderate-Heavy Moderate
– Rest 90 seconds –

WOD

Every 2 minutes x 6 sets
Snatch Balance

Build to a Heavy Single or a new 1RM for the day.

*Rx – Start around 65-70% for your first working set.
*Pack
Start around 55-60% for your first working set.
*Pup
Snatch Balance x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

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