WOD Tuesday January 22nd

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Scap Push Up + T-Twist x 10 Alt reps
Supine Scorpions x 10 Alt reps

Warm Up:

EMOM x 6 minutes
Min 1: Row or Bike x 45 seconds
Min 2: 6 Ring Rows + 5 Hollow Rocks + 4 Push Ups

Technique & Review:

Pull Up/CTB Pull Up
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Strict Pull Ups x 2-4 reps
– CTB/Pull Up/Banded Pull Up x 3-5 reps

Push Press
– Strict Press x 5 reps
– Push Press x 5 reps
* Take 2-3 sets to Build to your workout weight.

1 round of:
10-20 Dbl-Unders
7 Pull Ups
5 Push Press
3 Burpees Over the Bar

WOD

AMRAP in 20 minutes
21 CTB Pull Ups
50 Dbl-Unders
15 Push Press (135/95)
50 Dbl-Unders
9 Burpees Over the Bar

*Pack
21 Pull Ups
40 Dbl-Unders
15 Push Press (115/75)
40 Dbl-Unders
9 Burpees Over the Bar
*Pup
15 Banded Pull Ups
25 Dbl-Unders or 30s Of Attempts
12 Pus Press (95/65)
25 Dbl-Unders or 30s Of Attempts
9 Burpees Over the Bar

WOD Monday January 21st

Mobility:
Couch Stretch x 1 minute/Side
Adductor Stretch x 1 minute/Side

Movement Prep:
Hip Opener x 5 reps/Side
Hip Closer x 5 reps/Side
Deadbug x 5 reps/Side
Banded Walk x 25ft O/B

Warm Up:

AMRAP in 4 minutes
50 Skips
10 Reverse Lunges
8 KB Swings
6 Goblet Squats

Technique & Review:

– Back Squat
– DB or KB Reverse Lunge

WOD

A. Every 3 minutes x 6 sets
Back Squat
*Set 1 x 10 reps @ 50%
*Set 2 x 8 reps @ 60%
*Set 3 x 6 reps @ 65-70%
*Sets 5-6 x 4 reps @ 70-75%

B. Every 2 minutes x 4 sets
DB or KB RDL x 10 reps
Into…
DB or KB Reverse Lunge x 10 Alt reps

C. 3 sets of
(R) Side Plank Hold x 15-20 seconds
Prone Plank Hold x 30-45 seconds
(L) Side Plank Hold x 15-20 seconds

WOD Saturday January 19th

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Openers x 5 reps/Side
Hip Closers x 5 reps/Side
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
“Partner “”A”” – Rows or Bikes”
“Partner “”B”” – 2 rounds of:”
5 Drop Squats
10 Beat Swings
*Switch back and forth for 5 minutes

Technique & Review:

Clean & Jerk
– Burgener Warm Up
– 3 Pos Clean + Push Jerk + Split Jerk

A. Every 90 seconds x 4 sets
Power Clean + Fron Squat + Push Jerk + Split Jerk
*Sets 1-4 @50-60% of 1RM Power Clean

B. Every 90 seconds x 4 sets
Squat Clean + Jerk
*Sets 1-4 @ 60-70% of 1RM Power Clean

WOD

For time:
30 Squat Clean & Jerk (135/95)

*Pack
30 Squat Clean & Jerk (115/85)
*Pup
30 Squat Clean & Jerk (95/65)

WOD Friday January 18th

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

Movement Prep:
V Step x 25ft
Supine Scorpion x 10 Alt reps
Bird dog x 5 reps/Side
Inch Worm x 25ft

Warm Up:

AMRAP 4 minutes
50 Skips
9 Ring Rows (Palms Up or Down)
6 Alt Jumping Lunges
3 Push Ups

Technique & Review:

A. Every 2 minutes x 4 sets
DB or KB Reverse Lunges x 20 Alt reps
*Build in weight over the 4 sets

B. Every 2 minutes x 4 sets
Single Arm DB Press x 6 reps/Arm
*Build in weight over the 4 sets

C. EMOM x 6 minutes
Min 1: Wtd Plank Hold
Min 2: Rest

WOD

AMRAP in 8 minutes
20 Wall Balls (20/14)
10 Burpee Pull Ups

*Pack
20 Wall Balls
7 Burpee Pull Ups
*Pup
15 Wall Balls
5 Burpee Pull Ups

WOD Thursday January 17th

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Duck Walk x 25ft
Cat Camel x 10 reps
Samson Stretch x 25ft

Warm Up:

EMOM x 6 minutes
Min 1: 8 Plate GTOH + 3 Burpees to the Plate
Min 2: 5 KB Swings + 10 Hollow Rocks

Technique & Review:

Clean & Jerk
– Burgener Warm Up
– 3 Pos Power Clean + Push Jerk (Building to Workout Weight)

Strict Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Strict Pull Up x 1-3 reps

Squats
– Russian Squats x 5 reps
– Wall Facing Squats x 7 reps
– TEMPO Squats x 5 reps @3311
– Squat x 5-7 reps

WOD

For time:
21.15.9
Clean & Jerk (95/65)
Strict Pull Ups
Squats
Sit Ups

*Pack
21.15.9
Clean & Jerk (75/55)
Strict Pull Ups
Squats
Sit Ups
*Pup
15.12.9
Clean & Jerk (75/55)
Strict Banded Pull Ups
Squats
Sit Ups

WOD Wednesday January 16th

– No Midday 3.0

WOD

3 rounds for total reps; In Pairs

2 minute – Max Cal Row
Rest 1 minute
2 minute – Max BBJO (20″)
Rest 1 minute
2 minute – Max Assault Bike Cals
Rest 1 minute
2 minute – Max Alt DB Snatch (50/35)
Rest 1 minute

*Only one Athlete is working at a time.
*Athletes can switch out whenever they see fit.

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

WOD Tuesday January 15th

Mobility:
Pigeon Stretch x 90 seconds/Side
Cat Camel x 1 minute

Movement Prep:
25ft Banded Lateral Walk
10 Banded Glute Bridge
25ft Banded Lateral Walk
10 Deadbug

Warm Up:

AMRAP in 5 minutes of:
100 Single Skips
10 Reverse Lunge
10 KB Deadlift
10 Goblet Squats
30s Plank Hold

Technique & Review:

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

Warm up sets

*Set 1 x 10 reps @ Light
– Rest 2 minutes –

*Set 2 x 7 reps @ Light-Moderate
– Rest 2 minutes –

*Set 3 x 5 reps @ Moderate-Heavy Moderate
– Rest 2 minutes –

WOD

Every 4 minutes x 6 sets
Deadlift

*Set 1 x 5 reps
*Sets 2-3 x 3 reps
*Sets 4-6 x 1 rep

*Workout Options

– Over the course of 6 sets Build to a Heavy Single or new 1RM
for the Day.
– Choose a weight based off your 1RM and work up to that % for
your set of 5 and sets of 3 and 1 (60-80%)
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the
Lift.

WOD Monday January 14th

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Opener x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Hip Closer x 25ft

Warm Up:

25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson
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 Broad Jump Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

Technique & Review:

Thruster
– 5 Strict Press
– 5 Push Press
– 5 Front Squat
– 5 Thrusters

1 round
100m Jog
7 Thrusters
100m Jog

WOD

For Time:
9 Thrusters (65/45)
800m run
15 Thrusters
800m run
21 Thrusters

*Pack
Same as Rx
*Pup
9 Thrusters (65/45)
400m run
15 Thrusters
400m run
21 Thrusters

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