WOD Tuesday 09.10.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Banded Hamstring Floss x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Quad T-Spine Opener x 10 reps/Side
Hovering Bird Dog x 5 reps/Side

Warm Up:

AMRAP in 4 minutes
“A” Single Skip
“B” 1 round of:
10 Beat Swings
10 Scap Push Ups
10 Hollow Rocks

Technique & Review:

TTB
– Knee Tuck
– TTB

DB Snatch
– DB Deadlift x 6 Alt reps
– DB Shrug x 3 reps/Arm
– DB Muscle Snatch x 6 Alt reps
– DB Power Snatch x 6 Alt reps

2 sets of:
10 Dbl-Unders/20 Skips
6 Alt DB Snatch
3 TTB
8 Cal Row
6 KB Swings
4 Push Ups
– Rest 60 seconds –

 

WOD (Comp & L3)

AMRAP in 10 minutes
50 Dbl-Unders
20 Alt DB Snatch (50/35)
10 TTB

– Rest 3 minutes –

AMRAP in 10 minutes
15/10 Cal Row
20 KB Swings (24/16kg)
10 Push Ups

 

L2:

AMRAP in 10 minutes
35 Dbl-Unders
20 Alt DB Snatch (35/25)
10 TTB

– Rest 3 minutes –

AMRAP in 10 minutes
15/10 Cal Row
20 KB Swings (24/16kg)
10 Push Ups

L1:

AMRAP in 10 minutes
25 Dbl-Unders or 30s Of Attempts
20 Alt DB Snatch (25/15)
10 Knee Tucks

-Rest 3 minutes –

AMRAP in 10 minutes
15/10 Cal Row
20 KB Swings (16/12kg)
10 Knee Push Ups

 

WOD Monday 09.09.2019

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

Movement Prep:
Quad T-Spine Opener x 10 reps/Arm
Bird Dog x 5 reps/Side
Hip Opener/Closer x 5 reps/Side
Kneeling to Squat x 10 Alt reps

Warm Up:

8 Alt Tabata Rounds (20s on/10s Off)
Plate GTOH
Jump Squats

Technique & Lift:

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

3-4 sets
Power Snatch x 2 TnG reps
– Rest 60 seconds b/t sets –

*Build to your first starting weight.

WOD

A. EMOM x 12 minutes
Power Snatch

*Sets 1-6 x 2 TnG reps
*Sets 7-12 x 1 rep

*Comp & L3 – 75% – 85% of 1RM Power Snatch
*L2 – 65% – 70%
*L1 – Mod – Mod+ 5-10lbs

B. For time:
50 Wall Balls
400m run
25 Burpees

*L2 & L1
30 Wall Balls (Scale as needed)
200m run
15 Burpees

WOD Saturday 09.07.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Banded Hamstring Floss x 1 minute/Side
Wall Supported Tricep Stretch x 1 minute/Side

Movement Prep:
2 sets of:
Banded Lateral Walk x 25ft R/L
Banded FWD & BWD Walk x 25ft
Banded Glute Bridge x 15 reps

Warm Up:

Tabata Style Alt rounds (20s of Work 10s of Rest)
KB Deadlift x 4 sets
KB Swing x 4 sets
Single Skips x 4 sets

Technique & Review:

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps

HSPU
– Piked x 5 reps
– Box Piked x 5 reps
– Wall Strict x 3-5 reps
– Kipping x 3-5 reps

1 set
7 Deadlifts
3 HSPU
10 Dbl-Unders
– Rest 60 seconds –

1 set
5 Deadlifts
3 HSPU
10 Dbl-Unders
– Rest 60 seconds –

1 set
3 Deadlifts (Workout Load)
3 HSPU
10 Dbl-Unders

WOD

AMRAP in 12 minutes
2.4.6.8…etc
Deadlift (225/155)
Strict HSPU
*Perform 30 Dbl-Unders after every round.

*L2
2.4.6.8…etc
Deadlift (185/135)
HSPU
*Perform 20 Dbl-Unders after every round.
*L1
2.4.6.8…etc
Deadlift (135/95)
Piked/Box/DB Press
*Perform 40 Skips after every round.

WOD Friday 09.06.2019

Mobility:
Banded Lat Stretch x 1 minute/Side
Seated Partner T-Spine Opener x 30 seconds/Each

Movement Prep:
Lying Shoulder Opener x 5 reps/Side
Supine Scorpions x 10 Alt teps
Cossack Squat x 10 Alt reps
Banded Pull Aparts x 20 reps

Warm Up:

1 to 5
Ring Row
Push Up
V-Ups

Technique & Review:

Push Press
– Shoulder Press x 5 reps
– Push Press x 5 reps

Pull Up/Bar Muscle Up
– Scap Pull Up x 10 reps
– Beat Swing x 10 reps
– Kipping Pull Up x 3-5 reps
– Bar Muscle Up x 1-2 reps

2 sets
3-5 Pull Ups or 1-2 Bar Muscle Ups
Push Press x 5-7 reps
Sit Up x 6-8reps
Squat x 8-10 reps
– Rest 60 seconds b/t sets –
WOD

For time:
Bar Muscle Ups
25 Push Press
50 Sit Ups
150 Squats
50 Sit Ups
25 Push Press
Bar Muscle Ups

*Comp – 10 Bar Muscle Ups & Push Press @ 135/95
*L3 – 5 Bar Muscle Ups & Push Press @ 115/85
*L2
10 CTB Pull Ups
20 Push Press (75-95/55-65)
40 Sit Ups
100 Squats
40 Sit Ups
20 Push Press
10 CTB Pull Ups
*L1
10 Banded Pull Ups
20 Push Press (Light up to 75/55)
35 Sit Ups
75 Squats
35 Sit Ups
20 Push Press
10 Banded Pull Ups

WOD Thursday 09.05.2019

Mobility:
Couch Stretch x 1 minute/Side
90/90 Hip Rotations

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
“A” – Plank Hold
“B” – 1 round of:
10 Reverse Lunges
5 Goblet Squats

Technique & Lift:

Squat Prep w/ Partner

“A” Holds bottom of Squat with Bar
“B” does 10 Banded Squats

Then..

“A” does Barbell Back Squat with Bar
“B” does Banded
* 6 (R) Lateral Steps
* 6 (L) Lateral Steps
* 6 (FWD) Steps
* 6 (BWD) Steps

A. Take 20 minutes to Build to
Back Squat x 20 reps

*Comp & L3 @ 60% of 1RM
*L2 @ 50%
*L1 @ Moderate Weight

B. 3 sets of:
L-Seated DB Press x 20 Alt reps
Into…
Ring Mnt Climbers x 20 reps (Slow & Controlled)
– Rest 60 seconds b/t sets –

WOD Wednesday 09.04.2019

– No Midday 3.0

WOD

8 Alt rounds for time; In Pairs (4 rounds each)
10 Wall Balls
8 TTB
6 Burpee Box Jump Overs (24/20″)

*Athlete “A” will complete a full round and then Athlete “B” will complete a full round back and forth for 4 rounds each.
*Athletes will tag at the BBJ station before switching the working Athlete.

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

WOD Tuesday 09.03.2019

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

Movement Prep:
Quad T-Spine Opener x 10 reps/Side
Bird Dog x 5 reps/Side
Kneeling to Squat x 10 Alt reps

Warm Up:

EMOM x 4 minutes
4 Alt Jumping Lunges
6 KB Swings
20 Mnt Climbers

Technique & Lift:

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

A. 2-3 sets
Power Clean x 3 TnG
– Rest 60 seconds b/t set –

*Build to your first starting weight.

B. EMOM x 15 minutes
Power Clean

*Sets 1-5 x 3 TnG reps
*Sets 6-10 x 2 TnG reps
*Sets 11-15 x 1 rep

*Comp & L3 – 60% – 70% – 80%
*L2 – 50% – 60% – 70%
*L1 – Light – Mod – Mod+ 5-10lbs

WOD Monday 09.02.2019

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

Movement Prep:
Samson x 25ft
V-Step x 25ft
Inch Worm x 25ft
Hip Opener/Closer x 25ft
Alt +Leg Swing x 25ft

Warm Up:

AMRAP in 5 minutes
“A” – Rows or Bikes
“B” – 2 rounds
5 Ring Rows
10 Scap Pull Ups
10 Scap Push Ups
5 No Push Up Burpees

Technique & Review:

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

2 sets of
100m Jog
1 Foot Lock to Extend
150m row
5 Push Ups
– Rest 60 seconds –

 

WOD

AMRAP in 10 minutes
200m run
3 Rope Climbs

– Rest 3 minutes –

AMRAP in 10 minutes
250m Row
20 Push Ups

*L2 – AMRAP in 10 minutes
200m run
2 Rope Climbs
AMRAP in 10 minutes
250m row
15 Push Ups
*L1 – AMRAP in 10 minutes
200m run
1 Rope Climb or 3 Stand to Lowers
AMRAP in 10 minutes
250m row
10 Knee or Banded Push Ups

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