WOD Saturday 02.08.2020

Mobility:
Banded Hamstring Floss x 1 minute/Side
Runners Lunge x 1 minute/Side

Movement Prep:

2 sets of:
Banded Lateral Walk x 25 ft O/B
Banded Walk x 25ft Fwd/Bwd
Banded Squats x 10 reps
Deadbug x 5 reps/Side

Warm Up:

AMRAP in 4 minutes
50ft Shuttle
5 KB Deadlifts
5 KB Swings
10 Alt Reverse Lungers
20 Plank Shoulder Taps

Technique & Review:

Deadlifts
– Good Morning
– RDL

7 minutes for 3 sets
100m Jog
5 Deadlifts
– Rest as needed b/t sets –

WOD

3 rounds for time:
400m run
10 Deadlifts (275/195)

*L2

3 rounds for time
400m run
10 Deadlifts (205-225/145-155)

*L1

3 rounds for time
400m run
10 Deadlifts (135-185/95-125)

WOD Friday 02.07.2020

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

Movement Prep:
Samson Stretch x 25ft
Cossack Squat x 10 Alt
V-Step x 25ft
Upward & Downward Dog x 5 reps

Warm Up:

AMRAP in 5 minutes
“A” – Row or Bike
“B” – 1 round of:
2 Inchworm Push Up
6 Alt V-Ups
10 Banded Squats

Technique & Review:

Pull Up/TTB
– Scap Pull Up
– Beat Swing
– Knee Tuck

Thruster
– Press
– Push Press
– Front Squat

5 minutes for 2 sets of:
1 Burpee Pull Up
3 TTB
5 Thrusters
– Rest as needed b/t sets –

WOD

AMRAP in 15 minutes
3 Burpee Pull Ups
6 TTB
9 Thrusters (95/65)

*L2

AMRAP in 15 minutes
3 Burpee Pull Ups
6 TTB
9 Thrusters (75/55)

*L1

AMRAP in 15 minutes
3 Burpees + 3 Pull Ups
6 Knee Tucks
9 Thrusters (Scale as needed)

WOD Thursday 02.06.2020

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

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

Warm Up:

AMRAP in 5 minutes
10 KB Swings
10 Goblet Squats
5 Drop Squats
20 Mnt Climbers

Technique & Lift:

Squat Snatch
– Burgener Warm Up
– High Hang Squat Snatch
– Hang Squat Snatch
– Snatch

A. 5-7 minutes to complete 3 sets of:
3-Pos Squat Snatch

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

B. Every 2:30 minutes x 6 sets
Squat Snatch x 3 reps
*Build to a Heavy set of 3 reps for the Day.

C. 3 sets for Quality
Push Ups x 10-20 reps
Hollow Rocks x 20 reps
Banded Pull Aparts x 20 reps

WOD Tuesday 02.04.2020

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

Movement Prep:
Knee Tuck + Samson x 10 Alt reps
Cossack Squat x 10 Alt reps
Cat Camel x 10 reps
BirdDog x 5 reps/Side

Warm Up:

AMRAP in 4 minutes
50 Skips
5 Push Ups
10 Ring Rows
5 DB Press/Arm

Technique & Review:

6 minutes for 2 sets of:
4 Burpee Box Jumps
3 KB Swings
– Rest as needed b/t –

 

WOD

For time:
10 to 1
Burpree Box Jump (24/20″)
* After every set complete 10 KB Swings (24/16kg)

 

*L2

10 to 1
Burpree Box Jump (24/20″)
* After every set complete 7 KB Swings (24/16kg)

*L1

10 to 1
Burpree Box Jump (20/16″)
* After every set complete 7 KB Swings (16/12kg)

Cool Down
– 2 minute Row or Bike
– Couch Stretch x 1 minute/Side
– Banded Lat Stretch x 1 minute/Side

WOD Monday 02.03.2020

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

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Hip Opener/Closers x 5 reps/Side
Russian Squats x 10 reps
Crab Walk x 25ft

Warm Up:

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

Technique & Lift:

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

Split Jerk
– Press
– Push Press
– Jerk Balance
– Tall Jerk
– Split Jerk

A. 5-7 minutes to complete 3 sets of:
3-Pos Squat Clean + Split Jerk

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

*After you have performed the 3rd Clean from the 3-Pos
perform 1 Split Jerk.

B. Every 2:30 minutes x 6 sets
Clean & Jerk x 3 reps
*Build to a Heavy set of 3 reps for the Day.

C. Complete
Alt V-Ups x 40 reps
Renegade Row x 30 reps
Pistols x 20-30 Alt reps
*Quality pistol reps, scale to a box or banded version if needed.

WOD Saturday 02.01.2020

Mobility:
Overhead Banded Stretch 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 of:
– Coach led Running Drills

Technique & Review:

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

TTB
– Scap Pull Up
– Beat Swing
– Knee Tuck

7 minutes to complete 2 warm up sets
100m Jog
3-5 Power Snatch
3-5 TTB
– Rest as needed b/t sets –

 

WOD

3 rounds for time
400m run
12 Power Snatch (135/95)
21 TTB

*L2

3 rounds for time:
400m run
12 Power Snatch (95/65)
15 TTB

*L1

3 rounds for time:
400m run
12 Power Snatch (75/55)
15 Knee Tuck

WOD Friday 01.31.2020

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

Movement Prep:
Lying Shoulder Opener x 5 reps/Arm
Upward + Downward Dog x 5 reps
Knee Tuck + Samson x 10 Alt reps
Banded Squats x 20 reps

Warm Up:

EMOM x 5 minutes
2 No Push Up Burpees
4 Goblet Squats
6 KB Swings

Technique & Review:

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

Push Jerk
– Press
– Push Press
– Push Jerk

5 minutes for 2 sets
2 Burpees Over the Bar
4 Push Jerks
4 Hang Power Cleans
4 Front Squats
– Rest as needed b/t sets –

 

WOD

“KOBE”
AMRAP in 24 minutes
8 Burpees Over the Bar
13 Push Jerks (115/85)
8 Burpees Over the Bar
13 Hang Power Cleans
8 Burpees Over the Bar
13 Front Squats

*L2 & L1

AMRAP in 24 minutes
8 Burpees Over the Bar
13 Push Jerks (75-95/55-65)
8 Burpees Over the Bar
13 Hang Power Cleans
8 Burpees Over the Bar
13 Front Squats