WOD Tuesday 07.16.2019

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

Movement Prep:
Deadbug x 5 reps/Side
Hip Opener/Closers x 5 reps/side
Kneeling Adductor Stretch x 10 reps/Side

Warm Up:

EMOM x 4 minutes
3 No Push Up Burpees
6 Alt Jumping Lunges
Single Skip – 45 seconds

Technique & Review:

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

2 sets to Build to Weight
5 KB Swings
5 Pull Ups
5 Goblet Squats
4 BBJO
– Rest 60 seconds –

WOD

EMOM x 20 minutes
Min 1: Max KB Swings x 45 seconds
Min 2: Max Pull Ups x 45 seconds
Min 3: Max Goblet Squats x 45 seconds
Min 4: Max BBJO x 45 seconds
*Score is total reps after the 20 minutes of workout.

*Comp – KB Swing (32/24kg) & CTB Pull Ups
*L3 – KB Swing (24/16kg) & CTB Pull Ups

*L2 – KB Swings 24/16kg & Pull Ups
*L1 – KB Swing 16/12kg & Banded Pull Ups

WOD Monday 07.15.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute
Shoulder Pass Throughs x 10 reps

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Crab Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Bear Crawl x 25ft

Warm Up:

EMOM x 5 minutes
2 Inch Worm
4 Push Ups
6 Ring Rows

Technique & Lift:

Push Press
– Shoulder Press x 5 reps
– Push Press x 5 reps

A. Every 90 seconds x 3 sets
Push Press
*Set 1 x 5 reps @ Light
*Set 2 x 4 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

B. Every 2:30 minutes x 6 sets
Push Press x 5 reps

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

C. 3 sets of:
Strict Pull Ups x 8-10 reps (CTB if able)
Into…
Single Arm OH Carry x 100ft/Side
Into…
Banded Pull Aparts x 20 reps
Into…
Hollow Rocks x 10-15 reps
– Rest 60 seconds b/t sets –

WOD Saturday 07.13.2019

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
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
25ft Bear Crawl

Technique & Review:

EMOM x 8 minutes
Min 1: Rope Climb x 1-2 reps
Min 2: Turkish Get Up x 1 reps/Arm
*Try and Build in load each round.

Deadlift
– Good Morning x 10 reps
– RDL’s x 10 reps
– Deadlift x 10 reps

3 sets to Build to Workout Load
6 Deadlifts
6 Wall Balls
– Rest 60 seconds b/t sets –

WOD

For time:
21.15.9
Deadlift
18.30.42
Wall Balls

*Comp – 275/195 & 30/20
*L3 – 225/155 & 20/14
*L2 – 185/135 & 20/14
*L1 – Moderate Load up to 155/105 & Scale as needed

WOD Friday 07.12.2019

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

AMRAP in 5 minutes
“A” Rows or Bikes
“B” 2 rounds of:
5 Ring Rows
5 KB Swings
5 Goblet Squats

Technique & Review:

OH Squat
– Burgener Warm Up
– Power Snatch x 5
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps

Pull Up
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

2-3 sets to Build to Workout Load
100m Jog
5 OH Squats
5 Pul Ups
– Rest 60 seconds b/t –

WOD

4 rounds for time:
400m run
15 OH Squat
12 Pull Ups

*Comp
400m run
15 OH Squat (115/85)
2 Bar Muscle Ups
4 Pull Ups
6 CTB Pull Ups
*L3 – OH Squat (95/65) & CTB Pull Ups
*L2 – OH Squat (75/55) & Pull Ups
*L1 – OH Squat or Front Squat (Light load up to 65/45) Banded Pull Up

WOD Thursday 07.11.2019

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:
A-Frame T-Spine Opener x 5 reps/Side
90/90 Hip Openers x 10 Alt reps
Kneeling to Squat x 10 Alt reps
Duck Walk x 25ft

Warm Up:

EMOM x 4 minutes
6 Jump Squats
4 Push Ups
20 Mnt Climbers
Plank Hold to 45 seconds

Technique & Lift:

A. Every 2 minutes x 3 sets
Front Squat
*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 2:30 minutes x 6 sets
Front Squat x 1 rep

*Comp & L3 – Build to a Max for the Day
*L2 – Build up to 70-75% of your 1RM for 1-3 reps.
*L1– Pick a light load to focus on your Tech for 3-5 reps.

C. 3 sets of:
(R) Single Arm OH Press x 5 reps
TEMPO Ring Rows x 6-8 reps
(L) Single Arm OH Press x 5 reps
Banded Pull Aparts x 15-25 reps
– Rest 60 seconds b/t sets –

WOD Wednesday 07.10.2019

– No Midday 3.0

WOD

Rest Day

Or

AMRAP in 15 minutes; In Pairs
12 Synchro Pull Ups
24 Push Jerks (115/85)
12 Synchro Bar Facing Burpees
*Switch every 6 reps on the Push Jerks

*Both athletes must be synch at the top of the pull up for the rep to count.
*Both athlete must be on the ground at the same time for the burpee to count.
*One athlete will perform 6 Push Jerks then tag, back and forth for the 24 reps.

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

WOD Tuesday 07.09.2019

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

EMOM x 4 minutes
3 No Push Up Burpees
100ft Shuttle (25ft x 4)
10 Hollow Rocks

Technique & Review:

Hang Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 5 reps
– Hang Power Snatch x 5 reps

Thruster
– 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

2 sets to Build to Weight
Hang Power Snatch x 5 reps
TTB or Knee Tuck x 3-5 reps
Thrusters x 5 reps
Cal Row x 5 Cals
– Rest 60 seconds –

WOD

EMOM x 20 minutes
Min 1: Max Hang Power Snatch x 45 seconds
Min 2: Max TTB x 45 seconds
Min 3: Max Thrusters x 45 seconds
Min 4: Max Cal Row x 45 seconds
*Score is total reps after the 20 minutes of workout.

*Comp & L3 – Hang Power Snatch & Thruster (95/65)
*L2 – Hang Power Snatch & Thruster (75/55)
*L1 – Hang Power Snatch & Thruster – Light load up to 65/45 & Knee Tuck

WOD Monday 07.08.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Kneeling Adductor Stretch x 30 seconds/Side

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

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” – 1 round of:
10 Reverse Lunges
5 Goblet Squats
10 Banded Walks (R) & (L)

Technique & Lift:

A. Every 2 minutes x 3 sets
Back Squat
*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 2:30 minutes x 6 sets
Back Squat x 1 rep

*Comp & L3 – Build to a Max for the Day
*L2 – Build up to 70-75% of your 1RM for 1-3 reps.
*L1– Pick a light load to focus on your Tech for 3-5 reps.

C. 3 sets of:
KB or DB Walking Lunges x 50ft
KB or DB RDLs x 15 reps
KB or DB Walking Lunges x 50ft
Plank Plate Slide x 20 Alt reps
– Rest 60 seconds b/t sets –

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