WOD Thursday May 3rd

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
10 Dead Bugs
10 Bird Dogs
25ft (Right) Banded Walk
25ft (Left) Banded Walk

Warm-Up: (AMRAP in 5 minutes)
10 KB Deadlifts
5 Goblet Squats
5 Push Ups
10 Hollow Rocks

Technique:

Review
– Shoulder Press
– Back Squat
– Deadlift

WOD

AMRAP in 15 minutes
1,1,1.2,2,2.3,3,3..etc…
Back Squat (1.5 x Bwt)
Shoulder Press (75% Bwt)
Deadlift (1.5 x Bwt)
*You may use a rack for the Back Squat & Press
*Only one Bar will be used
*Scale Back Squat & Deadlift loads based on scaled
Shoulder Press.

*Pack
1,1,1.2,2,2.3,3,3..etc…
Back Squat (Bwt)
Shoulder Press (50% Bwt)
Deadlift (Bwt)
*Pup
1,1,1.2,2,2.3,3,3..etc…
Back Squat (50-75% Bwt)
Shoulder Press (25% Bwt)
Deadlift (50-75% Bwt)

WOD Wednesday May 2nd

– No Midday 3.0

WOD

Rest Day

Or

AMRAP in 15 minutes; In Pairs
20 KB Swings (1.5/1pd)
30 Wall Balls (20/14)
20 KB Snatch
30 Box Jumps (24/20″)
20 KB SDHP
30 Burpees
20 TTB

*Only one athlete may be working at a time.
*Athletes maybe break up the work as they see fit.

Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

WOD Tuesday May 1st

– No Midday 3.0

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

Movement Prep: (AMRAP in 4 minutes)
20 Jumping Jacks
10 Hip Openers/Side
10 Hip Closers/Side
20 Mnt Climbers

Warm-Up:
EMOM x 6 minutes
Min 1: 4 Box Jumps (Step Down) + 8 KB Swings
Min 2: 5 Push Ups + 7 OH Squats w/Bar

Technique:

Review
– Burgerner Warm Up
– Snatch
– HSPU

WOD

AMRAP in 5 minutes of:
9 HSPU
6 Bar Facing Burpees
3 Snatch (165/115)

*Pack
AMRAP in 5 minutes of:
6 HSPU or 6 Box HSPU
4 Bar Facing Burpees
2 Snatch (115-135/75-95)
*Pup
AMRAP in 5 minutes of:
6 Box HSPU
4 Bar Facing Burpees
2 Snatch (75-95/45-65)

WOD Monday April 30th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Calf Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Samson Stretch + TSpine Opener
25ft Bear Crawl
25ft V-Step

Warm-Up: (AMRAP in 5 minutes)
30/20 Cal Row
Into…
50 Skips
10 Piked Shoulder Taps
10 Squats
20s Plank Hold

Technique:

Review
– Wall Balls
– HS Walk
– Wall Walks
– Dbl-Unders

WOD

AMRAP in 20 minutes
50 Wall Balls (20/14)
100 Dbl-Unders
50ft HS Walk
100 Dbl-Unders
50 Cal Row or 40 Cal Bike
100 Dbl-Unders
50ft HS Walk
100 Dbl-Unders
*Athletes must be able to perform at least 10-15ft
Unbroken of HS Walking to HS Walk in the workout.

*Pack
50 Wall Balls (20/14)
75 Dbl-Unders
3 Wall Walks
75 Dbl-Unders
50 Cal Row or 40 Cal Bike
75 Dbl-Unders
3 Wall Walks
75 Dbl-Unders
*Pup
35 Wall Balls (20/14)
50 Dbl-Unders or 150 SkIps
2 Wall Walks
50 Dbl-Unders or 150 Skips
35 Cal Row or 20 Cal Bike
50 Dbl-Unders or 150 Skips
2 Wall Walks
50 Dbl-Unders or 150 Skips

WOD Saturday April 28th

– Midday 3.0 from 9:30am-11:30am

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Banded Wall Squat Stretch x 2 minutes

Movement Prep: (AMRAP in 4 minutes)
5 Hip Openers
5 Hip Closers
10 Cat Camels
25ft V-Step

Warm-Up: (AMRAP in 6 minutes)
400m Run
Into..
10 Beat Swings
10 Box Jump (Step Down)
10 Goble Squat
10 Ring Row

Technique:

Review
– Burgener Warm Up
– Clean
– Pull Up

WOD

4 rounds for time:
25 CTB Pull Ups
5 Cleans (245/170)

*Pack
4 rounds for time:
25 Pull Ups
5 Cleans (155-185/105-135)
*Pup
3 rounds for time
15 Pull Ups
5 Cleans (95-135/65-85)

WOD Friday April 27th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft Inch Worm
10 T-Twists
15s Hollow Hold
25ft Lunge
10 Banded Pull Aparts

Warm-Up:

Technique:

Review
– Rowing Drills
– Push Up
– Sit Up

WOD

AMRAP in 25 minutes
20 Push Ups
30 Sit Ups
40 Cal Row or Bike

*Pack
AMRAP in 25 minutes
10 Push Ups
20 Sit Ups
30 Cal Row or Bike
*Pup
AMRAP in 20 minutes
10 Knee Push Ups
20 Sit Ups
30 Cal Row or Bike

WOD Thursday April 26th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Kneeling Hip Flexor Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
10 Shoulder Pass Throughs
10 OH Squats
25ft Samson Stretch

Warm-Up:
EMOM x 5 minutes
30 Dbl-Unders
5 KB Swings
3 Push Ups

Technique:

Review
– Burgener Warm Up
– Power Snatch

WOD

7 rounds for time:
5 Power Snatch (135/95)
200m run

*Pack
7 rounds for time:
5 Power Snatch (95-115/65-85)
200m run
*Pup
5 rounds for time:
5 Power Snatch (75-95/45-65)
200m run

WOD Wednesday April 25th

– No Midday 3.0

WOD

Rest Day

Or

For Time; In Pairs

2 rounds for time:
800m run
40 Wall Balls (20/14)
30 Box Jumps (30/24″)
20 Push Press (115/85)
10 Burpees Over the Bar

*Only one athlete may be working at a time and must tag before switching.
*Athletes will alternate exercises back and forth.

Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

WOD Tuesday April 24th

– No Midday 3.0

Mobility:
Calf Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
Supine Scorpions x 10 Alt reps
Cat Camels x 10 reps
Quadruped T-Spine Opener x 10 Alt reps

Warm-Up: (AMRAP in 5 minutes)
Partner “A” – Rows or Bikes
Partner “B” – Completes
50 Single Skips
10 V-Ups
5 Jump Squats
20 Mnt Climbers
*Switch back and forth for 5 minutes

Technique:

Review
– Dbl-Under
– Triple Under
– Rowing

WOD

For time:
21.18.15.12.9.6.3
Triple Unders
Cal Row or Bike

*Pack
42.36.30.24.18.12.6
Dbl-Unders
21.18.15.12.9.6.3
Cal Row or Bike
*Pup
36.30.24.18.12.6 or 84.60.48.36.24.12
Dbl-Unders or Skips
18.15.12.9.6.3
Cal Row or Bike

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