WOD Saturday 12.21.2019

* Reminder the Gym will be CLOSED*
Tuesday Dec 24th & Wednesday Dec 25th

* Limited Classes on
Thursday Dec 26th – 1:30pm,2:30pm,3:30pm Only

Mobility:
Lying Pec Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

Movement Prep:
Banded Walk x 25ft R/L
Banded FWD Walk x 25ft
Banded BWD Walk x 25ft
Banded Squats x 20 reps

Warm Up:

AMRAP in 4 minutes
“A” – Row
“B” 1 round of:
10 Lunges
20 Mnt Climbers
10 Alt V-Ups

WOD

For time:
50 Cal Row
200m Farmer Carry (55/35lbs – Hand)
50 Push Ups
200m Farmer Carry
50 Cal Row

*L2

For time:
40 Cal Row
200m Farmer Carry (45/30lbs – Hand)
35 Push Ups
200m Farmer Carry
40 Cal Row

*L1

For time:
30 Cal Row
200m Farmer Carry (30/20lbs – Hand)
25 Push Ups
200m Farmer Carry
30 Cal Row

WOD Friday 12.20.2019

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

Warm Up:

AMRAP in 5 minutes
400m run
Into
25ft Samson Stretch
10 Squats
25ft Knee Tuck
10 Hollow Rocks

Technique & Review:

– Scaling Options
– 5 reps of each Exercise
– Set Up and Go

WOD

“12 Days of Christmas”

For time:
1. Burpee Box Jump (24/20″)
2. Muscle Ups or Ring Dips
3. TTB or Knee Tucks
4. HSPU or Push Ups
5. Goblet Squats (1.5/1pd)
6. KB Swings (1.5/1pd)
7. Sit Ups
8. Walking Lunges/Leg
9. Wall Balls (20/14)
10. Plate GTOH (45/25)
11. CTB Pull Ups or Pull Ups
12. 1200M Run or Row or 3KM Bike

*WOD is executed like the song 12 days of Christmas.
Example
1 Burpee Box Jump
then..
2 Muscle Ups
1 Burpee Box Jump
then..
3 TTB
2 Muscle Ups
1 Burpee Box Jump
And so on..

WOD Thursday 12.19.2019

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

Movement Prep:
AFrame T-Spine Opener x 5 reps/Side
Cat Camel x 10 reps
Kneeling Adductor Stretch x 10 reps/Side
Samson Stretch x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
10 Plate GTOH
10 Ring Rows
5 Inchworm + Push Up
5 Jump Squats

Technique & Lift:

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

Push Jerk
– Shoulder Press
– Push Press
– Push Jerk

A. 5 minutes to complete 3 sets of:
High Hang Power Clean + Hang Power Clean + Push Jerk

*Keep this weight light to primer your positioning
before the working sets.

B. Every 2 minutes x 6 sets
Hang Power Clean & Jerk x 1 rep
*Build to a Heavy set for the Day.

C. 3 sets of:
Single Arm OH Carry x 100ft/Arm
Ring Rows x 10-15 reps
Band Pull-Aparts x 40 reps
– Rest 1 Minute Between Sets –

WOD Wednesday 12.18.2019

WOD

For time:
400m run (Together)
Into…
20 Alt rounds of:
2 Burpee Box Jump Overs (24/20″)
4 Ring Dips
8 KB Swings (32/24kg)
Into…
400m run (Together)

*Athletes will complete both runs together.
*Athlete “A” will complete 1 round of 2,4,8 then athletes “B” will complete 1 round of 2,4,8 back and for for 20 rounds (10 rounds each)

**Scaled**

For time:
400m run (Together)
Into…
16 Alt rounds of:
2 Burpee Box Jump Over (24/20″)
4 Ring Dips
8 KB Swings (24/16)
Into…
400m run (Together)

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

WOD Tuesday 12.17.2019

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Opener/Closers x 5 reps
Banded Lateral Walk x 10 reps O/B
Banded Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
Inchworm + Push x 3 reps
Hollow Rocks x 10 reps
DB Press x 5 reps/Arm
Goblet Squats x 10 reps

Technique & Review:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch
– Hang Power Snatch
– Power Snatch

Thruster
– Shoulder Press
– Push Press
– Front Squat
– Thruster

Pull Up/CTB Pull Up
– Scap Pull Up
– Beat Swing
– Strict/Banded Pull Up
– Kipping

In 7 minutes complete 2 sets of:
5 Thrusters
3 Pull Ups
5 Power Snatch
– Rest as needed b/t sets –

WOD

3 rounds for time:
21 Thrusters (75/55)
15 CTB Pull Ups
9 Power Snatch

*Comp

3 rounds for time:
21 DB Thrusters (35/25)
15 CTB Pull Ups
9 Dbl-DB Snatch

*L2

3 rounds for time:
15 Thrusters (75/55)
12 Pull Ups
9 Power Snatch

*L1

3 rounds for time:
15 Thrusters (65/45)
12 Banded Pull Ups
9 Power Snatch

 

WOD Monday 12.16.2019

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Quad T-Spine Opener x 10 reps/Side
Hip Opener/Closer x 5 reps
Kneeling to Stand x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
10 Plate GTOH
20 Plate Hops
10 Ring Rows
20 Alt V-Ups

Technique & Lift:

Hang Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 5
– Hang Power Snatch x 5

A. 5 minutes to complete 3 sets of:
2 High Hang Power Snatch + 2 Hang Power Snatch

*Keep this weight light to primer your positioning
before the working sets.

B. Every 2 minutes x 6 sets
Hang Power Snatch x 1 rep
*Build to a Heavy Single for the Day.

C. For time
500m row
100 Dbl-Unders
30 Burpees (6″)

*L2
For time
500m row
75 Dbl-Unders
20 Burpees (6″)

*L1
For time
500m row
50 Dbl-Unders or 100 Skips
15 Burpees (6″)

WOD Saturday 12.14.2019

Mobility:
Runners Lunge x 1 minute/Side
Figure 4 Wall 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:

8-10 minutes
– Coach Led Running Drills

Technique & Review:

Every 2 minutes x 2 sets
8 Alt Box Step Ups
100m Jog

*Set 1 @ Shorter Box Height
*Set 2 @ Workout Box Height

 

WOD

For time:
25 Alt Box Step Ups (24/20″)
1200m Run
50 Alt Box Step Ups
800m run
25 Alt Box Step Ups
400m run

*L2

For time:
20 Alt Box Step Ups (24/20″)
1200m Run
40 Alt Box Step Ups
800m run
20 Alt Box Step Ups
400m run

*L1

For time:
18 Alt Box Step Ups (24/20″)
800m Run
36 Alt Box Step Ups
400m run
18 Alt Box Step Ups
200m run

WOD Friday 12.13.2019

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

Movement Prep:
Kneeling Wrist Rotations x 10 reps/Direction
Hip Openers/Closers x 5 reps/Side
Quad T-Spine Opener x 10 reps/Side
Kneeling Squat to Standing x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
6 Jump Squats
8 Ring Rows
10 KB Swings
12 Hollow Rocks

Technique & Review:

Squat Clean
– Burgener Warm Up
– High Hang Squat Clean
– Hang Squat Clean
– Squat Clean

Rope Climb
– Stand to Lower x 1-2 reps
– Knees to Elbows x 2-3 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps

8 minutes to complete 2-3 sets of:
Squat Cleans x 2-3 reps
Rope Climb/Foot Lock + Extend x 1-2 reps
– Rest as needed b/t sets –

 

WOD

For time:
10.8.6.4.2
Squat Cleans (165/115)
5.4.3.2.1
Rope Climbs

*L2

For time:
10.8.6.4.2
Squat Clean (135/95)
2.2.2.2.2

*L1

For time:
10.8.6.4.2
Squat Cleans (Light Load up to 95/65)
2.2.1.1.1
Rope Climbs/Stand to Lowers

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