WOD Tuesday 07.09.2019

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
BirdDog x 5 reps/Side
Inch Worm + Push Up x 5 reps
Banded Pull Aparts x 20 reps

Warm Up:

EMOM x 4 minutes
3 No Push Up Burpees
100ft Shuttle (25ft x 4)
10 Hollow Rocks

Technique & Review:

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

Thruster
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Front Squat x 5 reps
– Thruster x 5 reps

TTB
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps

2 sets to Build to Weight
Hang Power Snatch x 5 reps
TTB or Knee Tuck x 3-5 reps
Thrusters x 5 reps
Cal Row x 5 Cals
– Rest 60 seconds –

WOD

EMOM x 20 minutes
Min 1: Max Hang Power Snatch x 45 seconds
Min 2: Max TTB x 45 seconds
Min 3: Max Thrusters x 45 seconds
Min 4: Max Cal Row x 45 seconds
*Score is total reps after the 20 minutes of workout.

*Comp & L3 – Hang Power Snatch & Thruster (95/65)
*L2 – Hang Power Snatch & Thruster (75/55)
*L1 – Hang Power Snatch & Thruster – Light load up to 65/45 & Knee Tuck

WOD Monday 07.08.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Kneeling Adductor Stretch x 30 seconds/Side

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
V-Step x 25ft
Russian Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” – 1 round of:
10 Reverse Lunges
5 Goblet Squats
10 Banded Walks (R) & (L)

Technique & Lift:

A. Every 2 minutes x 3 sets
Back Squat
*Set 1 x 4 reps @ Light-Moderate
*Set 2 x 3 reps @ Moderate-Heavy Moderate
*Set 3 x 2 reps @ Heavy Moderate – Opening Weight

B. Every 2:30 minutes x 6 sets
Back Squat x 1 rep

*Comp & L3 – Build to a Max for the Day
*L2 – Build up to 70-75% of your 1RM for 1-3 reps.
*L1– Pick a light load to focus on your Tech for 3-5 reps.

C. 3 sets of:
KB or DB Walking Lunges x 50ft
KB or DB RDLs x 15 reps
KB or DB Walking Lunges x 50ft
Plank Plate Slide x 20 Alt reps
– Rest 60 seconds b/t sets –

WOD Saturday 07.06.2019

Mobility:
3 Pos Shoulder Stretch x 30s/Pos
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Inch Worm x 3 reps
T-Twist x 10 Alt reps
V-Step x 25ft
Bear Crawl x 25ft

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” – 1 round of:
10 Plate GTOH
5 Ring Rows
10 Hollow Rocks

Technique & Review:

HSPU
– Push Ups x 3-5 reps
– Piked HSPU x 3-5 reps
– Box HSPU x 3-5 reps
– Strict HSPU x 3-5 reps

2 sets to Build to Workout Weight
Row x 5 Cals
50ft Front Rack Carry x 50ft
50ft Farmer Carry x 50ft
HSPU x 3-5 reps
– Rest 60 seconds –

WOD

For time:
Cal Row
100m Front Rack Carry
HSPU
200m Farmer Carry
HSPU
100m Front Rack Carry
Cal Row

*Comp – 50/35 Cal Bike – 32/24kg – 25 Strict HSPU
*L3 – 50/40 Cal Row – 24/16kg – 15 Strict HSPU
*L2 – 40/30 Cal Row – 16/12kg – 20 Strict HSPU (Box or Plate + Ab Mat)
*L1 – 35/25 Cal Row – Scale as needed – 20 Strict HSPU (DB Press or Piked)

WOD Friday 07.05.2019

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

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Cross Over Lunge
25ft Hip Opener/Closer

Warm Up:

8-10 minutes of:
– Coach Led Running Drills

Technique & Review:

Pull Up
– Scap Push Ups x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Ups x 3-5 reps

KB Snatch
– (R) Single Arm KB Swing x 5 reps
– (L) Single Arm KB Swing x 5 reps
– (R) Single Swing + High Elbow x 3 reps
– (L) Single Swing + High Elbow x 3 reps
– (R) KB Snatch x 3 reps
– (L) KB Snatch x 3 reps

2 sets to Build to Workout Mvmnt & Load
100m Jog
2 Burpee Pull Ups
3 KB Snatch/Arm
6 Alt Reverse Lunges
– Rest 60 seconds –

WOD

In 20 minutes:
1 Mile Run
Into….
AMRAP
5 Burpee Pull Ups
10 KB Snatch * 5 reps/Arm
20 Goblet Alt Reverse Lunges

*Comp – Burpee Bar Muscle Ups & 32/24kg
*L3 – Burpee Bar Muscle Ups & 24/16kg
*L2 – 1200m run – Burpee Pull Up & 16/12kg
*L1 – 800m run – 5 Burpees + 5 Banded Pull Ups & Scale as needed.

WOD Thursday 07.04.2019

Mobility:
Banded Front Rack x 1minute/Side
Pigeon Stretch x 1 minute/Side
Wrist Mobility

Movement Prep:
A-Frame T-Spine Opener x 5 reps/Side
90/90 Hip Openers x 10 Alt reps
Kneeling to Squat x 10 Alt reps
Duck Walk x 25ft

Warm Up:

EMOM x 4 minutes
5 Med Ball Clean to Wall Ball
10 KB Swings

Technique & Review:

Clean
– Burgener Warm Up
– High Hang Squat Clean x 3 reps
– Hang Squat Clean x 3 reps
– Squat Clean x 3 reps

A. Every 90 seconds x 3 sets
Clean
*Set 1 x 3 reps @ Light
*Set 2 x 2 reps @ Light-Mod
*Set 3 x 1 rep @ Mod-Opening Weight

B. Every 90 seconds x 7 sets
Clean x 1 rep

*Comp & L3 – Build to a Max for the Day
*L2 – Build up to 60-65% of your 1RM for 1-3 reps.
*L1– Pick a light load to focus on your Tech for 3-5 reps.

WOD

For time:
5.4.3.2.1
Power Clean
2.4.6.8.10
Strict Ring Dip

*Comp – 165/115
*L3 – 135/95
*L2 – 115/85
*L1 – Light load up to 95/65

WOD Wednesday 07.03.2019

– No Midday 3.0

WOD

For Time; In Pairs
6 Rounds
7 Thrusters (95/65)
7 Box Jump Overs (24/20”)
7 Pull Ups
– 800m run –
6 Rounds
7 Thrusters
7 Box Jump Overs
7 Pull Ups
– 800m run –
6 Rounds
7 Thrusters
7 Box Jump Overs
7 Pull Ups

*Athletes will Alternate rounds of the 7 Thruster/7 BJO/7 Pull Ups until they have completed 3 rounds each.
*Both athletes will perform the 800m runs together.

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

WOD Tuesday 07.02.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Wtd Ankle Dorsiflexion x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
BirdDog x 5 reps/Side
Russian Squats x 10 reps
Pass Throughs x 10 reps

Warm Up:

AMRAP in 3 minutes
6 Alt Rocket Jumps
10 Plate GTOH
20 Mnt Climbers

Technique & Review:

Snatch
– Burgener Warm Up
– High Hang Squat Snatch x 3 reps
– Hang Squat Snatch x 3 reps
– Squat Snatch x 3 reps

A. Every 90 seconds x 3 sets
Snatch
*Set 1 x 3 reps @ Light
*Set 2 x 2 reps @ Light-Mod
*Set 3 x 1 rep @ Mod-Opening Weight

B. Every 90 seconds x 7 sets
Snatch x 1 rep

*Comp & L3 – Build to a Max for the Day
*L2 – Build up to 60-65% of your 1RM for 1-3 reps every set.
*L1 – Pick a light load to focus on your Tech for 3-5 reps every set.

WOD

AMRAP in 7 minutes
3 Power Snatch
3 TTB
6 Power Snatch
6 TTB
9 Power Snatch
9 TTB
Etc….

*Comp – 135/95
*L3 – 115/85
*L2 – 75/55
*L1 – Light load up to 65/45

WOD Monday 07.01.2019

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

Movement Prep:
Hip Opener/Closers x 5 reps/side
Kneeling Adductor Stretch x 10 reps/Side
Lying Shoulder Openers x 5 reps/Side
V-Step x 25ft

Warm Up:

AMRAP in 4 minutes
3 No Push Up Burpees
6 Alt Jumping Lunges
Single Skip – 45 seconds

Technique & Review:

2 sets to Build to workout
6 Wall Balls
4 Burpees
6 Alt DB Snatch
10-20 Dbl-Unders
– Rest 60 seconds –

WOD

EMOM x 20 minutes
Min 1: Max Wall Balls x 45 seconds
Min 2: Max Burpees Over the Plate x 45 seconds
Min 3: Max Alt DB Snatch x 45 seconds
Min 4: Max Dbl-Unders x 45 seconds
*Score is total reps after the 20 minutes of workout.

*Comp & L3 – Wall Ball (20/14) DB (50/35)
*L2 – Wall Ball (20/14) DB (40/30)
*L1 – Wall Ball (Scale as needed) DB (up to 35/25) Dbl-Unders (Attempts)

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