WOD Saturday 02.29.2020

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

Movement Prep:
Knee Tuck + Samson x 10 Alt reps
Cossack Squat x 10 Alt reps
Upward + Downward Dog x 5 reps
T-Twists x 10 Alt reps

Warm Up:

EMOM x 4 minutes
4 Push Ups
8 Alt V-Ups
Single Skip to 45 seconds

Technique & Review:

EMOM x 4 minutes
25 Dbl-Unders
4 Burpees to Bar

  • Athletes should be aiming to complete Dbl-Unders in
    Unbroken or in 2-3 sets each time. Scale reps accordingly
    to skill Level.
  • Burpees to Bar should be at a bar height of 6″ out of
    standing reach. Aim to perform all reps smooth and steady
    throughout the workout.

WOD

2 sets for total time:
100 Dbl-Unders
21 Burpee to Bar (6″)
75 Dbl-Unders
15 Burpee to Bar
50 Dbl-Unders
9 Burpee to Bar
– Rest 3 minutes b/t sets –
* 10 minute TC per set *

  • L2

2 sets for total time:
75 Dbl-Unders
15 Burpee to Bar (6″)
50 Dbl-Unders
12 Burpee to Bar
25 Dbl-Unders
9 Burpee to Bar
– Rest 3 minutes b/t sets –

  • L1

2 sets for total time:
50 Dbl-Unders or 200 Skips
15 Burpee to Bar
35 Dbl-Unders or 150 Skips
12 Burpee to Bar
20 Dbl-Unders or 100 Skips
9 Burpee to Bar
– Rest 3 minutes b/t sets –

WOD Friday 02.28.2020

Mobility:
Runners Lunge x 1 minute/Side
Banded Hamstring Floss x 1 minute/Side

Movement Prep:
2 sets of:
Banded Lateral Walk x 25 ft O/B
Banded Walk x 25ft Fwd/Bwd
Banded Squats x 10 reps
Deadbug x 5 reps/Side

Warm Up:

AMRAP in 5 minutes
“A” – Rows
“B” – 2 rounds of:
10 Walking Lunges
8 KB Deadlifts
6 Hollow Rocks

Technique & Review:

Deadlifts
– Good Morning
– RDL

TTB
– Scap Pull Up
– Beat Swing
– Knee Tuck

7 minutes to Build to Workout Load
100m Jog
5 TTB or Knee Tucks
5 Deadlifts
– Rest as needed b/t sets –

  • Athletes should be picking a rep scheme on the TTB which
    will allow them to move continuously through the set.
  • Athletes should be picking and load and reps that will
    allow for Deadlift sets of 5+ TnG reps throughout the entire
    workout.

WOD

3 rounds for time:
800m run
25 TTB
25 Deadlifts (225/155)

  • L2

3 rounds for time:
800m run
15 TTB
15 Deadlifts (185/135)

  • L1

3 rounds for time:
400m run
15 Knee Tucks
12 Deadlifts (155/105)

WOD Thursday 02.27.2020

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

Movement Prep:
Lying Shoulder Opener x 5 reps/Arm
Upward + Downward Dog x 5 reps
Knee Tuck + Samson x 10 Alt reps
Banded Squats x 20 reps

Warm Up:

AMRAP in 5 minutes
“A” – Rows or Bikes
“B” 1 round of
10 Alt Box Jumps
8 Goblet Squats
6 Single Arm KB Swings *3 reps/Arm

Technique & Review:

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

6 minutes to Build to Workout Weight & Height
5 Front Squats
3 Box Jumps w/ Step Down
5 Cal Row or Bike
– Rest as needed b/t sets –

  • Athletes should be picking a load they can perform
    10 Front Squats in 1-2 sets every round.
  • Box Jumps should be performed smooth and steady
    no rebounding off the top of the box.
  • Athletes should have 90 seconds – 2 minutes of time
    to Row or Bike for Cals.

WOD

4 sets of:
In 3 minutes
10 Front Squats (135/95)
10 Box Jumps (24/20″)
MAX Cal Row or Bike
– Rest 3 minutes b/t sets –

  • L2

4 sets of:
In 3 minutes
10 Front Squats (95-115/65-85)
10 Box Jumps (24/20″)
MAX Cal Row or Bike

  • L1

4 sets of:
In 3 minutes
10 Front Squats (75-95/45-65)
10 Box Jumps (20/16″)
MAX Cal Row or Bike

WOD Wednesday 02.26.2020

WOD

For Time; In Pairs

4 Alt rounds (2 rounds each)

21 Wall Balls (20/14)
30 KB Swings (24/16kg)

-Into –

4 Alt rounds (2 rounds each)

15 Wall Balls
20 KB Clean & Jerk (10 reps/Arm)

– Into –

4 Alt rounds (2 rounds each)

9 Wall Balls
10 KB Snatch (5 reps/Arm)

  • Athlete “A” will complete 21 Wall Balls & 30 KB Swings then Athlete “B” will complete 21 Wall Balls & 30 KB Swings, back and forth for 4 rounds.
  • Athlete “A” will complete 15 Wall Balls & 20 KB C&J then Athlete “B” will complete 15 Wall Balls & 20 KB C&J, back and forth for 4 rounds.
  • Athlete “A” will complete 9 Wall Balls & 10 KB Snatch then Athlete “B” will complete 9 Wall Balls & 10 KB Snatch, back and forth for 4 rounds.

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

WOD Tuesday 02.25.2020

Mobility:
Couch Stretch x 1 minute/Side
90/90 Hip Rotations x 10 Alt reps

Movement Prep:
Supine Scorpion x 10 Alt reps
Deadbug x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
“A” – Shuttle Run (25ft O/B)
“B” – 1 round of:
10 KB Deadlifts
5 Jump Squats
10 Alt V-Ups

Technique & Lift:

Squat Prep w/ Partner

“A” Holds bottom of Back Squat with Bar
“B” Does 10 Banded Squats

Then..

“A” Performs Barbell Back Squat with Bar
“B” Performs Banded
* 10 (R) Lateral Steps
* 10 (L) Lateral Steps
* 10 (FWD) Steps
* 10 (BWD) Steps

7 minutes complete 2 sets
4 Back Squats
*Work up to your starting weight at 60%

A. Every 3 minutes x 6 sets
Back Squat
*Sets 1-2 x 9 reps @ 60% of 1RM Back Squat
*Sets 3-4 x 7 reps @ 65%
*Sets 5-6 x 5 reps @ 70%

B. 3 sets of:
(R) KB Front Rack High Knee Walk x 25ft
(L) Reverse Lunge x 10 reps
(L) KB Front Rack High Knee Walk x 25ft
(R) Reverse Lunge x 10 reps
– Rest 60 seconds –

WOD Monday 02.24.2020

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Arm
Upward Downward Dog x 5 reps
Banded Wall Slides x 10 reps
Banded Double External Rotations x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” – Row
“B” 1 round of:
5 DB Press/Arm
7 Ring Rows
9 Hollow Rocks

Technique & Review:

HSPU
– Piked
– Box Piked
– Kick to HS Hold
– HS Lower
– HSPU

Pull Up
– Scap Pull Up
– Slow Lower

EMOM x 4 minutes
2-4 Strict HSPU
2-4 Strict Pull Ups
4 Med Ball Sit Ups

 

WOD

For time
3.6.9.12.15
Strict HSPU
Strict Pull Ups
*Complete 20 Med Ball Sit Ups after every round (20/14)

  • L2

For time
3.5.7.9.12
Strict HSPU (Plate + Ab Mat)
Strict Pull Ups
*Complete 15 Med Ball Sit Ups after every round (20/14)

  • L1

For time
3.5.7.9.12
Strict DB Press
Strict Banded Pull Ups
*Complete 15 Med Ball Sit Ups after every round (14/10)

WOD Saturday 02.22.2020

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

10 minutes of:
– Coach Led Ladder & Running Drills

Technique & Review:

Ring Dips
– Jump to Support
– Lockout Support
– Dip Support
– Slow Lower

5-7 minutes to complete
200m run
5 Ring Dips
7 Plate GTOH (Lighter Plate)
100m run
3 Ring Dips
5 Plate GTOH (Workout Plate)

WOD

For time:
1200m Run
30 Ring Dips
40 Plate GTOH (45/35)
800m run
20 Ring Dips
30 Plate GTOH
400m run
10 Ring Dips
20 Plate GTOH

 

*L2

For time:
1200m Run
20 Ring Dips
30 Plate GTOH (45/35)
800m run
15 Ring Dips
20 Plate GTOH
400m run
10 Ring Dips
10 Plate GTOH

*L1

For time:
800m run
20 Banded Ring Dips
30 Plate GTOH (35/25)
400m run
15 Banded Ring Dips
20 Plate GTOH
200m run
10 Banded Ring Dips
10 Plate GTOH

 

WOD Friday 02.21.2020

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

Movement Prep:
Quad T-Spine Opener x 10 reps/Side
Quad Shoulder Rotations x 5 reps/Direction
Kneeling Squat to Stand x 10 Alt reps
Inchworm + Push Up x 5 reps

Warm Up:

EMOM x 5 minutes
5 Push Ups
7 KB Swings
Single Skip to 45 seconds

Technique & Review:

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

Push Jerk
– Press
– Pause Push Press
– Pause Push Jerk

6 minutes to Build to both loads
3 Power Cleans
2 Push Jerks
10-20 Dbl-Unders
– Rest as needed b/t sets –

WOD

AMRAP in 7 minutes
9 Power Cleans (135/95)
6 Push Jerks
75 Dbl-Unders

– Rest 3 minutes –

AMRAP in 7 minutes
6 Power Cleans (185/135)
3 Push Jerks
75 Dbl-Unders

 

*L2

AMRAP in 7 minutes
9 Power Cleans (115/85)
6 Push Jerks
50 Dbl-Unders

– Rest 3 minutes –

AMRAP in 7 minutes
6 Power Cleans (135/95)
3 Push Jerks
50 Dbl-Unders

*L1

AMRAP in 7 minutes
9 Power Cleans (75/55)
6 Push Jerks
35 Dbl-Unders

– Rest 3 minutes –

AMRAP in 7 minutes
6 Power Cleans (95/65)
3 Push Jerks
35 Dbl-Unders

 

WOD Thursday 02.20.2020

Mobility:
Lying Pec Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Partner T-Spine Opener

Movement Prep:
Lying Shoulder Opener x 5 reps/Arm
Upward + Downward Dog x 5 reps
Knee Tuck + Samson x 10 Alt reps
V-Step x 25ft

Warm Up:

AMRAP in 4 minutes
“A” Row or Bike
“B” 1 round of
3 No Push Up Burpee
10 Walking Lunges
5 Plate GTOH

Technique & Review:

Pull Up
– Scap Pull Up
– Beat Swing
– Burpee Pull Up

5 minutes for 2 sets of:
2-3 Burpee Pull Ups
25ft OH Plate Walking Lunge
– Rest as needed b/t sets –

WOD

For time:
21 Burpee Pull Up
100ft OH Plate Walking Lunge (45/35) *25ft O/B
15 Burpee Pull Up
100ft OH Plate Walking Lunge
9 Burpee Pull Up
100ft OH Plate Walking Lunge

*L2

For time:
15 Burpee Pull Up
100ft OH Plate Walking Lunge (45/35) *25ft O/B
12 Burpee Pull Up
100ft OH Plate Walking Lunge
9 Burpee Pull Up
100ft OH Plate Walking Lunge

*L1

For time:
12 Burpees + 12 Pull Ups
100ft OH Plate Walking Lunge (25/15) *25ft O/B
9 Burpees + 9 Pull Ups
75ft OH Plate Walking Lunge
6 Burpees + 6 Pull Ups
50ft OH Plate Walking Lunge