WOD Saturday September 8th

– Midday 3.0 from 9:30am-11:30am

Mobility:
Wrist Rotations x 1 minute/Direction
Overhead Banded Stretch x 1 minute/Side
Partner T-Spine Opener x 30s/Each

Movement Prep: (AMRAP in 4 minutes)
25ft Bear Crawl
10 Hollow Rocks + 15s Hollow Hold
10 Scap Push Ups
20 Banded Pull Aparts

Warm-Up:
Tabata x 8 rounds (20s on/10s Off)
Burpees x 2 rounds
Ring Row x 2 rounds
Hollow Rocks x 2 rounds
Piked Shoulder Taps x 2 rounds
Technique:

Review

– TTB
10 Scap Pull-ups
5 Beat Swings
5 Knees to Chest
5 TTB

– HS Walking
Box Shoulder Taps x 10 Alt reps
Wall Shoulder Taps x 10 Alt reps
Partners Walks x 5-10ft x 3 sets

WOD

AMRAP in 10 minutes
15 TTB
50ft HS Walk (25ft O/B)
*Must be able to complete 10-15ft Unbroken HS Walk

*Pack
AMRAP in 10 minutes
10 TTB
25ft HS Walk
*Must be able to complete 5-10ft Unbroken HS Walk
*Pup
AMRAP in 10 minutes
10 Knee Tucks
50ft Bear Crawl (25ft O/B)
or
3 Wall Walks

WOD Friday September 7th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
10 Shoulder Pass Throughs
10 Seated Shoulder Press
10 Supine Scorpions
10 Wall Facing Squats

Warm-Up:
EMOM x 6 minutes
Min 1: 5 KB Sings + 7 Goblet Squats
Min 2: 45s Row or Bike

Technique:

Review

Thruster
– 1 round of: (Bar)
5 Push Press
5 Front Squat
5 Thrusters

– 1 round of: (Light)
5 Thrusters

– 1 round of: (Workout Load)
3 Thrusters
150m row or 100m run
3 Thrusters

WOD

5 x 2 minute Rounds
10 Thrusters (95/65)
200m row (Sub 200m run or 500m Bike)
MAX Thrusters
– Rest 3 minutes –

*Pack
5 x 2 minute rounds
10 Thrusters (75/55)
200m row (Sub 200m run or 500m Bike)
MAX Thrusters
– Rest 3 minutes –
*Pup
4 x 2 minute rounds
7 Thrusters (75/55)
200m row (Sub 200m run or 500m Bike)
MAX Thrusters
– Rest 3 minutes –

WOD Thursday September 6th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
Cat Camels x 10 reps
Inch Worm + Push Up x 5 reps
Bear Crawl x 25ft
Quad T-Spine Opener x 10 reps/Side

Warm-Up: (AMRAP in 4 minutes)
5 Ring Jump Supports
5 Pause Ring Rows
10 Hollow Rocks
50 Skips

Technique:

Review

– Bar Muscle Ups
10 Scap Pull-ups
5 Beat Swings
3-5 Kipping Pull Ups
5 Kipping CTB Pull Ups

2 sets of:
Hips To Bar x 5 reps
Jumping Bar Muscle Ups x 3-5 reps
Banded Bar Muscle Ups x 3-5 reps

WOD

For time:
50 Bar Muscle Ups

*12 minute Time Cap

*Pack
Option (A)
30 Bar Muscle Ups
Option (B)
10 rounds for time:
5 CTB Pull Ups
5 Push Ups
*Pup
10 rounds for time:
3 Banded Pull Ups
3 Push Ups

WOD Wednesday September 5th

– No Midday 3.0

WOD

Rest Day

Or

AMRAP in 20 minutes; In Pairs
300 Dbl-Under Buy In
Into..
20 Wall Balls (20/14)
15 KB Swings (1.5/1pd)
10 Cal Row or Bike

*Athletes can split up the Dbl-Unders how they see fit.
*Athletes will Alt exercises during this workout.
Example
“A” Wall Balls
“B” KB Swings
“A” Cal Row or Bike
“B” Wall Balls
“A” KB Swings
Etc… for the remaining time.

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

WOD Tuesday September 4th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson
25ft Bear Crawl

Warm-Up:
100m Jog
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Ladder x 50ft
50ft Toe Walk
50ft Heel Walk
100m Jog

Technique:

Review

– Deadlift
Good Mornings x 10 reps (Bar)
RDL x 10 reps
Deadlift x 10 reps

Warm up sets

*Set 1
9 Deadlifts (135/95)
*Set 2
7 Deadlifts (185/125)
*Set 3
100m Jog
5 Deadlifts (225/155)

WOD

For time:
21 Deadlifts (225/155)
400m run
18 Deadlifts
400m run
15 Deadlifts
400m run
12 Deadlifts

*Pack
Deadlift (185/135)
*Pup
For time:
18 Deadlifts (135/95)
400m run
15 Deadlifts
400m run
12 Deadlifts
400m run

WOD Saturday September 1st

– Midday 3.0 from 10:30am-12:30pm

** REMINDER the GYM will be CLOSED on Sunday & Monday for the September Long Weekend.

Mobility:
Lying Pec Stretch x 1 minute/Side
OH Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
5 Hip Openers/Side
5 Hip Closers/Side
10 Shoulder Pass Throughs

Warm-Up:
10.8.6.4.2
Wall Balls
1.2.3.4.5
Burpees

Technique:

Review

– Burgerner Warm Up
1 round PVC

– OH Squat
1 round of:
10 reps with Empty Bar

1 round of:
5 Pause reps with Empty Bar – Light load

– Rope Climb
Stand to Lower x 2 reps
Foot Lock to Extend x 2 reps
Full Climb or Full Legless x 1 rep

WOD

AMRAP in 28 minutes of:
9 OH Squats (115/85)
1 Seated Legless Rope Climb
12 Ring Push Ups

*Pack
AMRAP in 28 minutes
9 OH Squats (95/65)
1 Legless Rope Climb
12 HR Push Ups
*Pup
AMRAP in 20 minutes
9 OH Squats (Scale as needed)
1 Rope Climb or 3 Stand to Lowers
12 Push Ups

WOD Friday August 31st

– Midday 3.0 from 10:30am-12:30pm

** REMINDER the GYM will be CLOSED on Sunday & Monday for the September Long Weekend.

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Alt Lateral Lunge
25ft Samson

Warm-Up:
– Running Drills
100m Jog
50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
3 Air Squats + Broad Jump x 50ft
50ft Toe Walk
50ft Heel Walk
100m Jog

WOD

5 x 2 minute Rounds
10 Burpees
200m run
MAX Burpees
– Rest 3 minutes –

*Pack
5 x 2 minute rounds
7 Burpees
200m run
MAX Burpees
– Rest 3 minutes –
*Pup
4 x 2 minute rounds
5 Burpees
200m run
MAX Burpees
– Rest 3 minutes –

WOD Thursday August 30th

– Midday 3.0 from 10:30am-12:30pm

** REMINDER the GYM will be CLOSED on Sunday & Monday for the September Long Weekend.

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Banded Hip Distraction x 1 minute/Side
Wrist Rotations x 1 minute/Direction

Movement Prep: (AMRAP in 4 minutes)
10 Shoulder Pass Throughs
10 Knee Tuck + T-Spine Opener
10 Supine Scorpions
10 Scap Push Ups

Warm-Up:
Tabata Style
Row or Bike x 3 rounds
Shuttle Run x 3 rounds (25ft O/B)
Box Jump w/ Step Down x 3 rounds

Technique:

Review

– Burgerner Warm Up
1 round – PVC
1 round – Barbell

– Hang Power Clean
3 High Hang Power Clean
3 Hang Power Clean

*Set 1 x 5 reps @ Light
*Set 2 x 5 reps @ Light-Moderate
*Set 3 x 3 reps @ Moderate-Heavy Moderate

WOD

Every 3:00 minutes x 5 sets
Hang Power Clean x 5 reps

*Build to a Heavy set of 5 or a new 5RM for the day.

*Rx – Start around 65-70% for your first working set.
*Pack
Start around 55-60% for your first working set.
*Pup
Hang Power Clean x 5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

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