WOD Saturday July 7th

– Midday 3.0 from 9:30am-11:30am

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

Warm-Up: (AMRAP in 5 minutes)
Coaches Choice 😉

Technique:

Review
– Burgener Warm Up
– Power Clean
– Pull Up

WOD

“Hotshots 19”

6 rounds for time
30 Squats
19 Power Cleans (135/95)
7 Strict Pull Ups
400m run
TC 40 minutes

*Pack
5 rounds for time
30 Squats
19 Power Cleans (115/85)
7 Pull Ups
400m run
*Pup
4 rounds for time
20 Squats
10 Power Cleans (95/65)
5 Banded Pull Ups
400m run

WOD Friday July 6th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
25ft V-Step
10 Hip Openers/Closers
25ft Duck Walk
10 Squats

Warm-Up: (AMRAP in 5 minutes)
50 Skips
10 Reverse Lunge
10 KB Swings
10 Gobet Squats
30s Plank Hold

Technique:

Review
– Back Squat

Warm-Up sets

*Set 1 x 7 reps (Bar-Light)
*Set 2 x 5 reps (Light-Moderate)
*Set 3 x 3 reps (Moderate)

WOD

Every 2:30 minutes x 10 sets
Back Squat x 2 reps

*Build to a Heavy Dbl or a new 2RM for the Day.

*Rx – Start around 65-70% for your first working set.
*Pack
Start around 60% for your first working set.
*Pup
Back Squat x 2-4 reps
*Build to weight where you can focus on good technique
and feel comfortable.

WOD Thursday July 5th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Kneeling Hip Flexor Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Inch Worm
10 T-Twists
10 Russain Squats
25ft Bear Crawl

Warm-Up: (AMRAP in 5 minutes)
AMRAP in 5 minutes
Partner “A” – Rows or Bikes
Partner “B” – Completes
2 Stand to Lowers
4 Burpee Broad Jumps
6 V-Ups
*Switch back and forth for 5 minutes

Technique:

Review
– Rope Climb
– Legless Rope Climb

WOD

5 rounds for time
30 Sit Ups
3 Legless Rope Climbs

*Pack
5 rounds
20 Sit Ups
1 Legless Rope Climb + 2 Rope Climbs
*Pup
4 rounds
20 Sit Ups
2 Rope Climbs or 4 Stand to Lowers + Foot Lock

WOD Wednesday July 4th

– No Midday 3.0

WOD

Rest Day

Or

5 rounds for time; In Pairs
12 Synchro Pull Ups
12 Synchro Bar Facing Burpees
12 Power Cleans (165/115)
*Switch every 3 reps on the PC

*Both athletes must be synch at the top of the pull up for the rep to count.
*Both athlete must be on the ground at the same time for the burpee to count.
*One athlete will perform 3 Power Cleans then tag, back and forth for the 12 reps.

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

WOD Tuesday July 3rd

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep: (AMRAP in 4 minutes)
Samson + T-Spine Opener x 10 reps
Scap Push Ups x 10 reps
V-Step x 10 reps
Wide Grip Scap Pull Ups x 10 reps

Warm-Up: (AMRAP in 5 minutes)
100 Skips
Into…
5 Ring Jump to Supports
10 Wall Facing Squats
15 Hollow Rocks
20s Hollow Hold

Technique:

Review
– Ring Dips
– OH Squats

WOD

For time:
21.18.15.12.9.6.3
Ring Dips
OH Squats (115/85)

*Pack
18.15.12.9.6.3
Ring Dips
OH Squats (95/65)
*Pup
15.12.9.6.3
P-Bar Dips or Push Ups
OH or Front Squats (Scale as needed)

WOD Saturday June 30th

– Midday 3.0 from 9:30am-11:30am
** REMINDER the Gym will be CLOSED on Sunday and Monday for July long weekend **

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

Movement Prep: (AMRAP in 4 minutes)
25ft Hip Openers/Closers
10 T-Twists
25ft Duck Walk
5 Wall Squats

Warm-Up: (AMRAP in 4 minutes)
50 Skips
4 Broad Jumps
8 Jump Lunges
20 Plank Hip Taps

Technique:

Review
– Burgerner Warm Up
– 3-Pos Squat Snatch
– Squat Snatch

Warm-Up sets

Every 2 minutes x 2 sets of:
Squat Snatch x 3 reps @ Light Load

Every 2minutes x 2 sets of
Squat Snatch x 2 reps @ Moderate

WOD

Every 3 minutes x 5 sets
Squat Snatch x 1 rep

*Build to a Heavy Single or a new 1RM for the day.
*Rx – Start around 70% for your first working set.
*Pack
Start around 60% for your first working set.
*Pup
Squat or Power Snatch x 1-3 reps
*Build to weight where you can focus on good technique
and feel comfortable.

WOD Friday June 29th

– Midday 3.0 from 10:30am-12:30pm
** REMINDER the Gym will be CLOSED on Sunday and Monday for July long weekend **

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

Movement Prep: (AMRAP in 4 minutes)
Coach Led Hip Flow

Warm-Up: (AMRAP in 4 minutes)
5 – 1 – 5
V-Ups
Push Ups
Jump Squat
*Perform a 50ft Shuttle after reps 5,1,5 of the
Jump Squat

Technique:

Review
– Thurster
– Dbl-Unders

WOD

4 rounds for time of:
20 Sit Ups
30 Thrusters (65/45)
45 Dbl-Unders

*Pack
4 rounds for time:
20 Sit Ups
20 Thrusters (65/45)
45 Dbl-Unders
*Pup
3 rounds for time:
20 Sit Ups
20 Thrusters (45/35)
20 Dbl-Unders or 50 Skips

WOD Thursday June 28th

– Midday 3.0 from 10:30am-12:30pm
** REMINDER the Gym will be CLOSED on Sunday and Monday for July long weekend **

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Banded Front Rack Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
10 Shoulder Pass Throughs
10 Stationary V-Step
10 Frankenstein Squats
10 Stationary Samson

Warm-Up: (AMRAP in 4 minutes)
400m Jog
Into…
5 Broad Jumps
10 Med Ball Clean
15 Hollow Rocks

Technique:

Review
– Burgerner Warm Up
– Power Clean
– Front Squat

WOD

For time:
1 Mile Run
Then, 3 rounds of:
30 Burpees
4 Power Cleans (155/105)
6 Front Squats
Then, 1 Mile Run

*Pack
1200m Run
Then, 3 rounds of:
30 Burpees
4 Power Cleans (135/95)
6 Front Squats
Then, 1200m Run
*Pup
800m Run
Then, 3 rounds of:
20 Burpees
4 Power Cleans (95/65)
6 Front Squats
Then, 800m Run

WOD Wednesday June 27th

– No Midday 3.0

WOD

Rest Day

Or

Partner “Fight Club”
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike or Row Calories
1 Minute Rest

*Both athletes will move from station to station together.
*Only one athlete may be working at a time.
*You must tag your partner before the other can start working.

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

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