WOD Saturday 08.31.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Lying Banded Hamstring Floss x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Standing Hip Opener/Close x 5 slow reps/Side
Scap Push Up + T-Twist x 10 Alt reps
Knee Tuck to Heel Lift x 50ft

Warm Up:

Rolling
* Best of 5
* Coaches choice on distance and penalty’s

Technique & Review:

1 set of:
5 KB Deadlifts
5 KB Russian Swings
10 Scap Pull Ups
10 Alt Box Step Ups

Every 2 minutes x 2 sets
6 KB Swings
4 Burpee Pull Ups
2 Box Jumps

*Build to KB Load and Box Height

WOD

3 rounds for time
21 KB Swings
15 Box Jumps
9 Burpee Pull Ups

*Comp – 32/24kg & 24/20”
*L3 – 24/16kg & 24/20”
*L2 – 3 rounds for time
18 KB Swings (24/16kg)
12 Box Jumps (24/20”)
9 Burpee Pull Ups
*L1 – 4 rounds for time
15 KB Swings (16kg/12kg)
10 Box Jumps (Scale as needed)
5 Burppes
5 Banded Pull Ups

Cash Out – Complete
200m OH Plate Carry
50 Sit Ups
100m OH Plate Carry

WOD Friday 08.30.2019

Mobility:
3-Pos Shoulder Stretch x 30s/Stretch
Calf Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Deadbug x 5 reps
Inch Worm + Push Up x 5 reps
Samson + T-Spine Opener x 10 Alt reps
Bear Crawl x 25ft

Warm Up:

AMRAP in 5 minutes
200m Jog
3 Broad Jumps
6 Alt Rocket Jumps
9 KB Swings

Technique & Review:

Hang Power Clean
– Burgener Warm Up
– High Hang Power Clean x 5
– Hang Power Clean x 5

Push Jerk
-Shoulder Press x 5
– Push Press x 5
– Push Jerk x 5

Every 90 seconds x 3 sets
10-15 Dbl-Unders
3 Hang Power Cleans
1 Push Jerk
*Build to Workout load

WOD

10 rounds for time:
30 Dbl-Unders
5 Hang Power Cleans
3 Push Jerks

*Comp – 185/135
*L3 – 165/115
*L2 – 10 rounds
20 Dbl-Unders
5 Hang Power Cleans (115-135/75-95)
3 Push Jerks
*L1 – 10 rounds
30 Seconds of Dbl-Under Attempts
5 Hang Power Cleans (Light load up to 95/65)
3 Push Jerks

WOD Thursday 08.29.2019

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

Movement Prep:
Cat Camel x 10 reps
Genie Wall Facing Squats x 10 reps
Birddog x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

EMOM x 4 minutes
3 Push Ups
20 Mnt Climbers
6 Jumping Lunges

Technique & Lift:

Front Rack & Squat Prep w/ Partner

“A” does Alt Elbows in Front Rack Position
“B” does Goblet Squat x 10 reps w/ Pause in the bottom

Then..

“A” does Alt Elbows in Back Rack Position
“B” does Duck Walk
* 5 reps Right
* 5 reps Left
* 5 reps FWD
* 5 reps BWD

A. Every 2 minutes x 2 sets
Front Squat x 6 reps

*Take these 2 sets to build to your first starting set.

B. Every 3 minutes x 3 sets
Front Squat x 10 reps

*Set 1 @ 50% of 1RM
*Set 2 @ 55-60%
*Set 3 @ 60-65%

C. 3 sets of:
Strict Ring Dips x 10 rep
Into…
Single Arm DB or KB Row x 10 reps/Arm
Into…
Hollow Banded Pull Aparts x 15-20 reps
– Rest 60 seconds –

WOD Wednesday 08.28.2019

WOD

For time; In Pairs

3 rounds of:
20 Alt DB Snatch (50/35)
20 Burpees Over the DB
20 Single Arm DB Thrusters

– 400m run –

2 rounds of:
20 Alt DB Snatch (50/35)
20 Burpees Over the DB
20 Single Arm DB Thrusters

– 400m run –

1 round of:
20 Alt DB Snatch (50/35)
20 Burpees Over the DB
20 Single Arm DB Thrusters

– 400m run –

*Only one athlete may be working at a time.
*You may split the reps and Cals as your team sees fit.
*Both Athletes will complete the runs together.

*Scaled
20 Alt DB Snatch (35/25)
15 Burpees Over the DB
20 Single Arm DB Thrusters

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

WOD Tuesday 08.27.2019

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

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

Warm Up:

AMRAP in 4 minutes
“A” – Row or Bike
“B” – 2 rounds of
3 Ring Rows
5 Med Ball Clean
7 Hollow Rocks

Technique & Review:

TTB/Pull Up
– Scap Pull Up
– Beat Swing
– Knee Tuck
– TTB
– Kipping Pull Up

2 sets of:
Row x 5 Cals
TTB x 3-5 reps
Wall Balls x 5 reps
Pull Ups x 3-5 reps
– Rest 60 seconds –

WOD

AMRAP in 10 minutes
20 Cal Row
15 TTB

– Rest 3 minutes –

AMRAP in 10 minutes
20 Wall Balls (20/14)
15 Pull Ups

*Comp
20/15 Cal Bike
15 GHD Sit Ups
20 Wall Balls (30/20)
15 CTB Pull Ups
*L2
15 Cal Row
10 TTB
15 Wall Balls
10 Pull Ups
*L1
15 Cal Row
10 Knee Tucks
15 Wall Balls
10 Banded Pull Ups

WOD Monday 08.26.2019

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

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 3 minutes
50 Single Skips
10 Plate GTOH
5 Jump Squats

Technique & Lift:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps

2-3 sets
Power Snatch x 3 TnG reps
Rest 60 seconds b/ts

*Build to your first starting weight.

EMOM x 15 minutes
Power Snatch

*Sets 1-5 x 3 TnG reps
*Sets 6-10 x 2 TnG reps
*Sets 11-15 x 1 rep

*Comp & L3 – 60% – 70% – 80% of 1RM Power Snatch
*L2 – 50% – 60% – 70% of 1RM Power Snatch
*L1 – Light – Mod – Mod+ 5-10lbs

Cash Out
EMOM x 6 minutes
Min 1: Wtd Plank Hold
Min 2: Rest

WOD Saturday 08.24.2019

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

Movement Prep:
Knee Tuck + Smason Stretch x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Toe Walk x 25ft
Cossack Squat x 10 Alt reps
Heel Walk x 25ft

Warm Up:

EMOM x 4 minutes
5 No Push Up Burpees
Single Skip to 45 seconds

Technique & Review:

EMOM x 4 minutes
10-20 Dbl-Unders or 20-30 Single Skips
4 BBJO
*2 rounds at smaller box.
*2 rounds at workout height.

WOD

For time:
100 Dbl-Unders
21 Burpee Box Jump Over (24/20″)
100 Dbl-Unders
15 Burpee Box Jump Over
100 Dbl-Unders
9 Burpee Box Jump Over

*L2
75 Dbl-Unders
21 Burpee Box Jump Over (24/20″)
75 Dbl-Unders
15 Burpee Box Jump Over
75 Dbl-Unders
9 Burpee Box Jump Over
*L1
50 Dbl-Unders
15 Burpee Box Jump Over (Scale as needed)
50 Dbl-Unders
12 Burpee Box Jump Over
50 Dbl-Unders
9 Burpee Box Jump Over

Cash Out:
50 Banded Pull Aparts
50 Sit Ups
50 Banded Lat Pull Downs

WOD Friday 08.23.2019

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

Movement Prep:
Lying Shoulder Opener x 5 reps/Side
Supine Scorpions x 10 Alt reps
Kneeling to Squat x 10 Alt reps
Banded Pull Aparts x 20 reps

Warm Up:

AMRAP in 4 minutes
30 Mnt Climbers
10 Hollow Rocks
10 Alt Jumping Lunges
25ft V-Step

Technique & Review:

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

Ring Dip
– Jump to Support x 3-5 reps
– Lockout Support x 10 seconds
– Dip Support x 10 seconds
– Ring Lowers x 3 reps
– Ring Dip x 3-5 reps

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

3 sets to Build to workout load
10 Squats
1-2 Muscle Ups or 3 CTB Pull Ups + 3 RIng Dips
5 Hang Power Cleans
– Rest 60 seconds b/t sets –

WOD

“Nasty Girls”
3 rounds for time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans

*Comp & L3 – 135/95
*L2
3 rounds for time:
50 Squats
2-4 Muscle Ups or 7 CTB Pull Ups + 7 Ring Dips
10 Hang Power Cleans (95/65)
*L1
3 rounds for time:
35 Squats
7 Banded Pull Ups + 7 Banded Ring Dips
10 Hang Power Cleans (Light up to 75/55)

WOD Thursday 08.22.2019

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

Movement Prep:
Paleo Squat T-Spine Opner x 10 reps
Hip Opener/Closer x 5 reps/Side
Russian Squats x 10 reps
Shoulder Pass Throughs x 10 reps

Warm Up:

AMRAP in 3 minutes
20 Plate Hops
5 Push Ups
10 Plate GTOH
5 Jump Squats

Technique & Lift:

OH Squat
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps

A. Every 90 seconds x 3 sets
OH Squat
*Set 1 x 3 reps @ Light – Moderate
*Set 2 x 2 reps @ Moderate – Heavy Moderate
*Set 3 x 1 rep @ Heavy Moderate – Opening Weight.

B. Every 2:30 minutes x 5 sets
OH Squat x 1 rep

*Comp & L3– Build up to 1RM for the Day.
*L2 – Build up to 80-85+% of your 1RM Deadlift.
*L1 – Pick a Moderate load to focus on your Tech.

C. 3 sets of:
ISO DB Floor Press x 5 reps/Arm
Into…
Overhead Banded Tricep Extensions x 15-20 reps
Into…
Wall Sit x 30 seconds
– Rest 60 seconds b/t sets –

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