WOD Friday February 1st

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

Movement Prep:
Samson x 25ft
T-Twist x 10 Alt rep
V-Step x 25ft
Inch Worm + Push Up x 5 reps

Warm Up:

AMRAP in 4 minutes
30 Plate Hops
10 Box Step Ups
30 Mnt Climbers
10 Hollow Rocks

Technique & Review:

– KB Snatch
2 sets of: (Build to Workout Weight)
(R) Single Arm KB Swing x 5 reps
(L) Single Arm KB Swing x 5 reps
(R) Single Swing + High Elbow x 3 reps
(L) Single Swing + High Elbow x 3 reps
(R) KB Snatch x 3 reps
(L) KB Snatch x 3 reps
Rest 60 seconds

– KB Clean & Jerk
2 sets of: (Build to Workout Weight)
(R) Single Arm KB Swing x 5 reps
(L) Single Arm KB Swing x 5 reps
(R) Single Arm Clean x 3 reps
(L) Single Arm Clean x 3 reps
(R) KB Press + Push Press + Push Jerk
(L) KB Press + Push Press + Push Jerk
(R) KB Clean & Jerk x 3 reps
(L) KB Clean & Jerk x 3 reps
Rest 60 seconds

1 round of:
25 Dbl-Unders
6 Alt Gobelt Step Up
5 Gobelt Squat

 

WOD

AMRAP in 8 minutes
50 Dbl-Unders
15 Goblet Box Step Up (1.5/1pd) @24/20”
5 (R) KB Snatch
5 (L) KB Snatch

– Rest 3 minutes –

AMRAP in 8 minutes
50 Dbl-Unders
15 Goblet Squats (1.5/1pd)
5 (R) KB Clean & Jerk
5 (L) KB Clean & Jerk

*Pack
35 Dbl-Unders
12 Goblet Step Ups (45/30)
5 (R) Hang DB Snatch
5 (L) Hang DB Snatch

35 Dbl-Unders
12 Goblet Squats (45/30)
5 (R) Hang DB Clean & Jerk
5 (L) Hang DB Clean & Jerk

*Pack
25 Dbl-Unders or 30 seconds of Attempts
12 Goblet Step Ups (35/25))
5 (R) Hang DB Snatch
5 (L) Hang DB Snatch

25 Dbl-Unders or 30 seconds of Attempts
12 Goblet Squats (45/30)
5 (R) Hang DB Clean & Jerk
5 (L) Hang DB Clean & Jerk

WOD Thursday January 31st

Mobility:
Bbanded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side
Partner T-Spine x 30 seconds/Each

Movement Prep:
Lunge + PVC Pass Throughs x 10 Alt reps
Hip Openers x 5 reps
Hip Closers x 5 reps
Deadbug x 5 reps/Side

Warm Up:

EMOM x 6 minutes
3 Burpees
6 Jump Squats
Single Skip to 45s

Technique & Review:

– Burgener Warm Up
– Clean
– Split Jerk

Every 2 minutes x 3 sets

*Set 1 x 4 reps @ Light
*Set 2 x 3 reps @ Light-Moderate
*Set 3 x 2 reps @ Moderate-Heavy Moderate

Every 2 minutes x 6 sets
Clean & Jerk x 1 rep

– Over the course of 6 sets Build to a Heavy 1RM C&J
for the Day.
– Choose a weight based off your 1RM and work across all 6
sets with that weight (65-75%)
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the
Lift.

WOD

For time:
500m row

WOD Wednesday January 30th

– No Midday 3.0

WOD

For time:
20 Plate GTOH (45/35)
40 HR Push Ups (Feet on 45/35 Plate)
60 Squats
1600 Run (800m Each)
30 Plate GTOH
30 HR Push Ups
80 Squats
1200m Run (600m Each)
40 Plate GTOH
20 HR Push Ups (Feet on 45lb Plate)
100 Squats
800m Run (400m Each)

*Only 1 Athlete may be working at a time on the Plate GTOH, HR Push Ups or Squats.
*Athletes may break up the reps as they see fit.
*Both Athletes will complete the runs together, you cannot start working until both athletes are back to the Pull Up bar.

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

WOD Tuesday January 29th

Mobility:
Lying Pec Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Wtd Ankle Mobility x 1 minute/Side

Movement Prep:
Banded Pass Throughs x 10 reps
Paleo Rocking Squat x 10 Alt reps
Banded Pull Aparts x 15 reps

Warm Up:

EMOM x 6 minutes
Min 1: Row or Bike x 45 seconds
Min 2: 45s AMRAP
*3 Ring Jump to Support + 6 Alt Box Step Ups + 9 Hollow Rocks

Technique & Review:

Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Strict Pull Up x 1-3 reps

Strict Dip
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip x 3-5 reps

Pistol
– Reverse Lunge x 3-5 reps/Leg
– Pistol Step Downs x 3-5 reps/Leg
– Box Pistols x 3-5 reps/Leg
– Pistols x 3-5 reps/Leg

WOD

For time:
7.6.5.4.3.2.1
Strict Muscle Up
(R) Pistol
(L) Pistol

*Pack
7.6.5.4.3.2.1
Strict Pull Up
Strict Dip
(R) Pistol
(L) Pistol
*Pup
5.4.3.2.1
Strict Banded Pull Up
P-Bar Dip or Push Up
(R) Box Pistol
(L) Box Pistol

WOD Monday January 28th

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

Movement Prep:
25ft Banded Lateral Walk
10 Banded Glute Bridge
25ft Banded Lateral Walk
10 Deadbug

Warm Up:

AMRAP in 5 minutes of:
30 Plate Hops
10 Reverse Lunge
10 KB Deadlift
10 Goblet Squats
30s Plank Hold

Technique & Review:

A1. 4 sets
Handstand Hold x 15-30 seconds
– Rest 30 seconds –
A2. L-Sit x Max Hold
– Rest 30 seconds

* HS Holds
– Back Facing
– Wall Facing
– Pike Off Box (Build in Height)

* L-Sit Hold
– Low Parallettes
– P-Bars
– Single Leg Tuck

B. Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Band Resisted Banded x 10 reps

C. Every 3 minutes x 6 sets
Deadlift
*Set 1 x 10 reps @ 50%
*Set 2 x 8 reps @ 60%
*Set 3 x 6 reps @ 65-70%
*Sets 5-6 x 4 reps @ 70-75%

WOD Saturday January 26th

Mobility:
3 Pos Shoulder Stretch x 30 seconds Each
90/90 Rotations x 5 reps Over and Back

Movement Prep:
Inch Worm + Push Up x 3 reps
Lunge to T-Spine Opener x 5 reps/Side
Russian Squat to Standing x 10 reps

Warm Up:

In 5 minutes
Partner “A” – 400m Jog
Partner “B” AMARP with Empty Barbell
5 Deadlift
5 Strict Press
5 Front Squats
5 Push Press
5 Back Squats
5 Push Jerks
*Each partner does 1 run and 1 set with the Barbell.

Technique & Review:

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

1 round of:
3 Burpees tp Plate
3 TTB
5 Wall Balls
5 KB Swings

WOD

3 rounds for total reps:
1 minute x MAX Burpees to Plate (45)
1 minute x MAX TTB
2 minutes x MAX Wall Balls (20/14)
2 minutes x MAX KB Swings (1.5/1pd)
– Rest 3 minutes b/t sets –

*Pup
Burpees (25)
Knee Tuck
Wall Ball (Scale as needed)
KB Swing (Scale as needed)

Cool Down:
2 min Easy Row or Bike
1 Minute Childs Pose
1 minute Couch Stretch/Side

WOD Friday January 25th

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep:
Crab Walk x 25ft
Cossack Squat x 10 Alt reps
A-Frame T-Spine Opener x 10 reps/Side
V-Step x 25ft

Warm Up:

EMOM x 6 minutes
Min 1: 8 Plate GTOH + 3 Burpees to the Plate
Min 2: 5 KB Swings + 10 Hollow Rocks

WOD

A. Every 3 minutes x 6 sets
Front Squat
*Set 1 x 10 reps @ 50%
*Set 2 x 8 reps @ 60%
*Set 3 x 6 reps @ 65-70%
*Sets 5-6 x 4 reps @ 70-75%

B. Every 2 minutes x 4 sets
Seated Single Arm DB Press x 10 reps/Arm
Into…
Strict Pull Ups x Max Reps

C. EMOM x 6 minutes
Min 1: Wtd Plank Hold
Min 2: Rest

WOD Thursday January 24th

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Duck Walk x 25ft
Scap Pull Ups x 10 reps
Samson Stretch x 25ft

Warm Up:

AMRAP in 4 minutes
3 Ring Jump to Supports
4 Push Ups
5 Jump Squats
75 Skips

Technique & Review:

Burgener Warm Up
Power Clean
Push Press/Push Jerk/Split Jerk

EMOM x 8 minutes
3 Pos Power Clean + STOH

*Sets 1-4 @ 60-65% of 1RM Power Clean
*Sets 5-8 @ 70-75%
*Complex will be performed as
High Hang Power Clean + Push Press
Hang Power Clean + Push Jerk
Power Clean + Split Jerk

Muscle Up/Ring Dip
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip x 3-5 reps

HSPU
– Piked x 3-5 reps
– Box HSPU x 3-5 reps
– HSPU x 3-5 reps

Thruster
– Push Press x 5 reps
– Front Squat x 5 reps
– Thruster x 5 reps

WOD

4 rounds for time:
5 Muscle Ups
10 Strict HSPU
15 Thrusters (95/65)

*Pack
4 rounds for time:
3 Muscle Ups
8 HSPU
15 Thrusters (75/55)
*Pup
3 rounds for time:
5 CTB Pull Ups + 5 Ring Dips
10 Box HSPU
15 Thrusters (65/45)

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