WOD Tuesday August 14th

– No Midday 3.0

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 8 minutes
Min 1: 45s Row or Bike
Min 2: 10 KB Deadlift + Plank Hold to 45 seconds

Technique:

Review
– Sumo Deadlift
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 @ Moderate-Heavy Moderate

WOD

Every 2:30 minutes x 6 sets
Sumo Deadlift x 1 rep

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

*Rx – Start around 60% of your 1RM conventional Deadlift
*Pack
Start around 50% for your 1RM conventional Deadlift
*Pup
Sumo Deadlift x 3-5 reps
*Build to weight where you can focus on good
technique and feel comfortable.

WOD Monday August 13th

– No Midday 3.0

Mobility:
Couch Stretch x 1 minute/Side
Lying Pec Stretch 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 Alt Lateral Lunge
25ft Samson

Warm-Up: (10 minutes of:
– Running Drills
200m run
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
3 Air Squats + Broad Jump x 50ft
50ft Toe Walk
50ft Heel Walk

Technique:

Review
– 2 rounds of:
2 Burpees
4 Wall Balls
3 KB Swings
6 Box Step Ups
4 Push Ups
8 Sit Ups
Rest 30 seconds

WOD

AMRAP in 30 minutes
200m run
10 Burpees
20 Wall Balls (20/14)
400m run
15 KB Swings (1.5/1pd)
30 Box Step Ups (24/20″”)
800m run
20 Push Ups
40 Sit Ups

*Pack
25 minutes of Rx
*Pup
20 minutes of Rx (Scale loads as needed)

WOD Saturday August 11th

– No Midday 3.0

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

Movement Prep: (AMRAP in 4 minutes)
25ft Knee Tuck + Samson Stretch + T-Spine Opener
5 Russian Squats
25ft Alt Lateral Lunge
10 Shoulder Pass Throughs

Warm-Up: (AMRAP in 4 minutes )
100m Jog
10 Lateral Bar Hops
5 Drop Squats
5 OH Squats
10 Hollow Rocks

Technique:

Review
– Burgener Warm Up
1 round – PVC
1 round – Barbell

– Squat Snatch
3 High Hang Squat Snatch
3 Hang Squat Snatch
3 Squat Snatch

*Set 1 x 4 reps @ Light
*Set 2 x 3 reps @ Moderate
*Set 3 x 2 reps @ First Bar Load
*Set 4 x 1-2 reps @ Second Bar Load

WOD

For time:
50 Dbl-Unders
5 Squat Snatch (185/135)
50 Dbl-Unders
4 Squat Snatch (205/145)
50 Dbl-Unders
3 Squat Snatch (225/155)
50 Dbl-Unders
2 Squat Snatch (245/165)

*Pack
50 Dbl-Unders
Snatches
5 (115/85)
4 (135/95)
3 (145/100)
2 (155/105)
*Pup
25 Dbl-Unders or 100 Skips
Snatches
5 (65/45)
4 (65/45)
3 75/55)
2 (75/55)

WOD Friday August 10th

– No Midday 3.0

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

Warm-Up:
EMOM x 4 minutes
5 Wall Balls
5 Box Jump Step Downs
5 Barbell Push Press

Technique:

Review
– Wall Ball
– SDHP
– Push Press
– Box Jump

– Perform 5-7 reps of Each movement in prep for the
workout.

WOD

“Fight Gone Bad”
3 rounds of:
1 Minute x AMRAP Wall Balls (20/14)
1 Minute x AMRAP SDHP (75/55)
1 Minute x AMRAP Box Jump (20″)
1 Minute x AMRAP Push Press (75/55)
1 Minute x AMRAP Cal Row
Rest 1 minute

*Pack
Same as Rx
*Pup
1 Minute x AMRAP Wall Balls (Scale as needed)
1 Minute x AMRAP SDHP (65/45)
1 Minute x AMRAP Box Jump (20″)
1 Minute x AMRAP Push Press (65/45)
1 Minute x AMRAP Cal Row

WOD Thursday August 9th

– No Midday 3.0

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

Movement Prep: (AMRAP in 4 minutes)
Deadbug x 10 Alt reps
Scap Push Up x 10 reps
Inch Worm + Push Up x 3 reps
Good Mornings x 10 reps

Warm-Up: (10 minutes of)
Tabata Style 20s on/10s Off
Row or Bike x 3 rounds
Shuttle Run x 3 rounds (25ft O/B)
Plank Hold x 3 rounds

Technique:

Review
– KB Swing
1 round
10 reps – Lighter KB

2 rounds of:
5 reps – Build to Workout load

– Stict Pull Up
1 round of:
5 Scap Pull Up
10 Beat Swings
1-2 Strict Pull Ups

2 rounds of:
10s Hollow Hold
1-3 Strict Pull Up
10s Hollow Hold

WOD

20 rounds for time:
3 Strict Pull Ups
5 KB Swings (2/1.5pd)
7 Burpees
Rest 30 seconds

*Pack
20 rounds
2 Strict Pull Ups
4 KB Swings (1.5/1pd)
6 Burpees
Rest 30 seconds
*Pup
15 rounds
2 Strict Banded Pull Ups
4 KB Swings (Scale as needed)
6 Burpees
Rest 30 seconds

WOD Wednesday August 8th

– No Midday 3.0

WOD

Rest Day

Or

2 rounds for time; In Pairs
20 Strict Ring Dips
40 Alt DB Snatch (55/35)
60 Cal Row or Bike

*Athletes can split the work as they see fit.
*When the Working athlete is doing work the “Resting” Athlete will perform
– Single Arm DB Overhead Hold during the Ring Dip.
– Static Hang during the DB Snatch.
– Plank Hold during the Row.

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

WOD Tuesday August 7th

– No Midday 3.0

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

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

Warm-Up: (10 minutes of)
– Running Drills
200m run
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
3 Air Squats + Broad Jump x 50ft
50ft Toe Walk
50ft Heel Walk

Technique:

Review
– Burgener Warm Up
1 round – PVC
1 round – Barbell

– Hang Squat Snatch
3 High Hang Squat Snatch
3 Hang Squat Snatch

– Thruster
5 Push Press
5 Front Squat
5 Thrusters

WOD

5 rounds for time:
10 Hang Squat Snatch (115/85)
5 Thrusters
200m run

*Pack
5 rounds for time:
10 Hang Squat Snatch (95/65)
5 Thrusters
200m run
*Pup
4 rounds for time:
10 Hang Power Snatch (75/55)
5 Thrusters
200m run

WOD Saturday August 4th

– Midday 3.0 from 9:30am-11:30am

**REMINDER the Gym will be CLOSED on Sunday & Monday for the BC Day long weekend**

Mobility:
Overhead Banded Stretch x 1 minute/Side
PVC Banded Front Rack Stretch x 30s/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 A-Frame T-Spine Opener/Side
20 Banded Pull Aparts

Warm-Up:
EMOM x 6 minutes
30 Dbl-Unders
5 Ring Rows
3 Push Ups

Technique:

Review
– Jerk Balance x 5 reps
– Tall Jerk x 5 reps
– Split Jerk

Warm up sets

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

WOD

Every 2:30 minutes x 5 sets
Split Jerk x 3 reps

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

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

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