WOD Tuesday 10.29.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Runners Lunger x 1 minute/Side

Movement Prep:
Dynamic Cross Body Leg Swings x 10 reps/Leg
Dynamic Fwd/Bwd Leg Swings x 10 reps/Leg
Samson x 25ft
V-Step x 25ft
Cross Over Lunge x 25ft
Hip Opener/Closer x 25ft

Warm Up:

8-10 minutes
– Coach Led Running Drills

Technique & Review:

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

Every 2 minutes x 3 sets
10m run
3 Power Cleans
2 Front Squats
*Build to your workout weight

*Notes
This should be a weight you could perform TnG reps
with on the Power Cleans and a weight you could do
all Front Squats in 1 or 2 sets.

WOD

AMRAP in 15 minutes
400m Run
8 Power Cleans (165/115)
8 Front Squats

*Comp – 185/135
*L2 – 135/95
*L1 – 95/65

WOD Monday 10.28.2019

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Prone Lat Stretch x 1 minute/Side

Movement Prep:
Knee Tuck + Samson x 10 Alt reps
Bird Dog x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
V-Step x 25ft

Warm Up:

AMRAP in 4 minutes
10 Plate GTOH
20 Mnt Climbers
10 Walking Lunges
20 Alt Plank Shoulder Taps

Technique & Lift:

3 sets of:
Reverse Barbell Lunge x 3-5 reps/Leg

*Build to your starting weight around 50% of 1RM
Back Squat

A. Every 2 minutes x 5 sets
Reverse Barbell Lunges x 5 reps/Leg
*Using your weight from Oct 15th +5-10lbs

B. EMOM x 12 minutes
Min 1: KB Snatch x 8-10 reps/Arm
Min 2: 6-10 Push Ups + 20 Sit Ups
Min 3: Wall Balls x 15-20 reps

*Athletes may choose KB and Med Ball weight based on ability.
*Partner up in groups of three and each partner will start at a different
station and Rotate through the EMOM.

WOD Saturday 10.26.2019

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

Movement Prep:
2 sets of:
Banded Lateral Walk x 25ft R/L
Banded FWD & BWD Walk x 25ft
Banded Glute Bridge x 15 reps
Banded Deadbug x 5 reps/Leg

Warm Up:

AMRAP in 4 minutes
“A” – Row
“B” 2 rounds
8 Single Arm DB Press/Arm
15 Side Plank/Side
20 Banded Good Mornings

Technique & Review:

Deadlift
– Good Morning
– RDL

HSPU
– Piked
– Box
– Plate + AB Mat
– Strict
– Kipping

3 sets to build to Workout Weight
4 Deadlifts
3 HSPU
2 Deadlifts
*HS Walk or Bear Crawl

WOD

“20.3”

For time (9 min Time Cap)
21.15.9
Deadlift (225/155)
HSPU

Directly into…

21.15.9
Deadlifts (315/205)

*L2

21.15.9
Deadlift (185/135)
HSPU (Kipping, Ab Mat+ Plate)

Directly into…

21.15.9
Deadlifts (225/155)
*25ft HS Walk or 50ft Bear Crawl b/t

*L2

21.15.9
Deadlift (135/95)
HSPU (Piked,Box,DB Press)

Directly into…

21.15.9
Deadlifts (185/135)
*50ft Bear Crawl b/t

 

WOD Friday 10.25.2019

Mobility:
3-Pos Shoulder Stretch x 30 seconds/Pos
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Scap Push Up + T-Twist x 10 Alt reps
Ring “Y” Rows x 5 reps
Banded Pull Aparts x 15 reps

Warm Up:

AMRAP in 4 minutes
20 Mnt Climbers
4 No Push Up Burpees
10 Hollow Rocks
6 Jumping Lunges

Technique & Lift:

Push Jerk x 5 reps with Pause in Catch
Tall Jerk x 5 reps
Split Jerk x 5 reps

A. Every 90 seconds x 3 sets
Push Jerk + Split Jerk
*Set 1 x 3+3 @ Light
*Set 2 x 2+2 @ Moderate
*Set 3 x 1+1 @ Starting Weight

B. Every 2 minutes x 6 sets
Push Jerk + Split Jerk
*Sets 1-2 x 3+2
*Sets 3-4 x 2+2
*Sets 5-6 x 1+2
*Build to a Tough Weight Over the 6 sets

C. 3 sets of:
Strict Ring Dip x 8-10 reps
– Rest 30 seconds –
Perfect Push Ups x 10-15 reps *Quality reps here*
– Rest 30 seconds –
Banded Tricep Push Downs x 15-20 reps
– Rest 60 seconds b/t sets –

WOD Thursday 10.24.2019

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

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Arm
Kneeling Adductor Stretch x 10 reps/Arm
Banded Lateral Walk x 10 reps O/B
Banded Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
“A” Rows
“B” 2 rounds
5 Scap Pull Ups
10 Beat Swings
5 Med Ball Cleans

Technique & Review:

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

3 sets to Build p to Workout Load
3-5 Pull Ups
5-7 Cal Row
3 Hang Squat Cleans

WOD

In 15 minutes
0:00 – 3:00
CTB Pull Ups x 20 reps
Max Cal Row

– Rest 1 minute –

4:00 – 7:00
CTB Pull Ups x 20 reps
Max Hang Squat Cleans (135/95)

– Rest 1 minute –

8:00 – 11:00
CTB Pull Ups x 20 reps
Max Cal Row

– Rest 1 minute –

12:00 – 15:00
CTB Pull Ups x 20 reps
Max Hang Squat Cleans

*L2 – 15 CTB Pull Ups & Hang Squat Cleans (115/85)
*L1 – 12 Banded Pull Ups & Hang Squat Cleans (Light up to 95/65)

WOD Tuesday 10.22.2019

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Shoulder Pass Throughs x 10 reps

Movement Prep:
Cat Camel x 10 reps
Inch Worm + Push Up x 5 reps
Hip Opener/Closer x 5 reps
Kneeling to Stand x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
“A” Single Skip
“B” 2 rounds of:
5 KB Deadlifts
5 KB Swings
5 KB Push Press / Arm
5 Box Step Ups

Technique & Review:

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

Every 2 minutes x 3 sets
3-5 Box Jump Overs
3 Power Snatch

*Build to workout load & Height over the 3 sets

 

WOD

5 rounds for time:
15 Box Jumps Overs (24/20″)
7 Power Snatch (135/95)

 

*Comp

5 rounds for time:
15 Box Jump Overs (24/20″)
7 Power Snatch (155/105)

*L2

5 rounds for time:
10 Box Jump Overs (24/20″)
7 Power Snatch (95-115/65-85)

*L1

5 rounds for time:
10 Box Jump Overs (20/16″)
7 Power Snatch (75-95/45-65)

 

WOD Monday 10.21.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Banded Lat Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Prone I.T.Y.W’s x 5 reps each
Banded Serratus Wall Slides x 10 reps
Banded Double External Rotations x 10 reps

Warm Up:

EMOM x 5 minutes
3 Push Ups
5 Ring Rows
Plank Hold to 45 seconds

Technique & Lift:

Bench Press
– Set Up
– Lowering
– Elbow Positon
– Press Out

A. Every 90 seconds x 4 sets
Bench Press
*Set 1 x 10 reps (Empty Bar)
*Set 2 x 6 reps @ 50%
*Set 3 x 4 reps @ 55%
*Set 4 x 2 reps @ Starting Weight

B. Every 3 minutes x 4 sets
Bench Press x 6 reps
*Weight is based off your 1RM or Heavy Single from Oct 7th.
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 65-70%

C. 3 sets of:
Single Arm DB or KB Row x 4-6 reps/Arm (Heavy)
– Rest 30 seconds –
DB Floor Press x 10-12 reps *Moderate Load*
– Rest 30 seconds –
Banded Pull Aparts x 15 reps
– Rest 60 seconds b/t sets –

Page 3 of 15812345...102030...Last »