WOD Saturday January 12th

– Midday 3.0 from 9:30am-11:30am

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

Movement Prep:
Hip Opener x 5 reps/Leg
Hip Closer x 5 reps/Leg
V Step x 25ft
A-Frame T-Spine Opener x 5 reps/Side
Samson Stretch x 25ft

Warm Up:

Rolling
– Best of 5 rounds
– Coaches choice for distance & penalty

Technique & Review:

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

Push Up
– Scap Push Up x 10 reps
– TEMPO Push Up x 3-5 reps @ 2111
– Push Up x 3-5 reps

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

1 round
1 Strict Pull Up
3 Push Ups
5 Squats

WOD

AMRAP in 12 minutes
1.2.3.4.5 Etc…
Strict Pull Up
2.4.6.8.10 Etc…
Push Ups
3.6.9.12.15 Etc…
Squats

** Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,

*Pack
Strict Pull Up
Push Up
Squat
*Pup
Banded Strict Pull Up or Ring Row
Knee Push Up
Squat

WOD Friday January 11th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Lying Pec Stretch x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep:
Inch Worm + Push Up x 5 reps
Superman Holds x 5 reps
T-Twist x 10 Alt reps
Bird Dogs x 5 reps/Side

Warm Up:

AMRAP in 5 minutes
30/20 Cal Row or Bike
Into…
5 Ring Rows
7 Hollow Rocks
25ft Bear Crawl

Technique & Review:

Pull Up/CTB Pull Up
– Scap Pull Ups x 10 reps
– Strict Pull Ups/Banded Pull Up x 1-3 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 3-5 reps
– Kipping Pull Ups/CTB Pull Ups x 3-5 reps

Bar Muscle Ups
– Hips To Bar x 3-5 reps
– Jumping Bar Muscle Ups x 3-5 reps
– Banded Bar Muscle Ups x 3-5 reps

WOD

In 12 minutes For Max Reps:
1 Minute x MAX Sit Ups
1 Minute x MAX Bar Muscle Us
2 Minutes x MAX Sit Ups
2 Minutes x MAX Bar Muscle Ups
3 Minutes x MAX Sit Ups
3 Minutes x MAX Bar Muscle Ups

*Pack
Sit Ups
CTB Pull Ups
*Pups
Sit Ups
Banded Pull Ups

WOD Thursday January 10th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Overhead Banded Stretch x 1 minute/Side
Cat Camel x 1 minute
Tactical Frog x 2 minutes

Movement Prep:
Shoulder Pass Throughs x 10 reps
Russian Squats x 5 reps
90/90 Hip Openers x 5 reps/Side
Deadbug x 5 reps/Side

Warm Up:

EMOM x 6 minutes
Min 1: 25 Single Skips + 5 Squats + 3 Push Ups
Min 2: 25 Single Skips + 10 Plank Hip Taps + 5 Plate GTOH

Technique & Review:

Squat Snatch
– Burgener Warm Up
– 3 Pos Squat Snatch
* High Hang Squat Snatch x 3 reps
* Hang Squat Snatch x 2 reps
* Squat Snatch x 1 rep

Clean & Jerk
– 3 Pos Clean + Jerk
* 3 x High Hang Clean + Jerk
* 2 x Hang Clean + Jerk
* 1 Clean + Jerk

3 sets
1 Squat Snatch
1 Clean & Jerk
*Build to Workout Weight.

WOD

AMAP in 12 minutes
1 Squat Snatch (155/105)
3 Clean & Jerk
30 Dbl-Unders

*Pack
1 Squat Snatch (115/85)
3 Clean & Jerk
30 Dbl-Unders
*Pup
1 Power Snatch (75-95/45-65)
3 Clean & Jerk
30 Dbl-Unders or 30s of Attempts

WOD Wednesday January 9th

– No Midday 3.0

WOD

Rest Day

Or

For Time; In Pairs

48 Cal Row or Bike w/Single Arm KB Farmer Hold (1.5/1pd)
16 Burpee CTB Pull Ups w/ Single Arm KB Front Rack Hold
36 CalRow or Bike
12 Burpee CTB Pull Ups
24 Cal Row or Bike
8 Burpee CTB Pull Ups
12 Cal Row or Bike
4 Burpee CTB Pull Ups

* Only one Athlete may be working at a time.
* When an Athlete is Rowing or Bike the other Athlete must be holding a KB in the Farmer Carry position.
* When an Athlete is doing Burpee CTB Pull Ups the other Athlete must be holding a KB Front Rack Position.
* If the Athlete holding the KB puts it down the working Athlete must stop doing work until the KB is back in holding position.
* Athletes may break up the Cals and Burpee CTB Pull Ups as 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 8th

– No Midday 3.0

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

Movement Prep:
Hip Opener x 5 reps/Side
Hip Closers x 5 reps/Side
Deadbugs x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

EMOM x 5 minutes
5 Wall Balls
7 KB Swings

Technique & Review:

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

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

SDHP
– Sumo Deadlift x 5 reps

2 rounds (Build to workout weight)
3 Thrusters
5 Hang Power Cleans
7 SDHP

WOD

AMRAP in 20 minutes
5 Thrusters (95/65)
7 Hang Power Cleans
10 SDHP

*Pack
75/55
*Pup
AMRAP in 15 minutes
5 Thrusters (65/45)
7 Hang Power Cleans
10 SDHP

WOD Monday January 7th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Duck Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Samson Stretch x 25ft

Warm Up:

AMRAP in 6 minutes
Partner “A” – Rows or Bikes
Partner “B” – 2 rounds of:
10 Walking Lunges
8 Hollow Rocks
*Switch back and forth for 6 minutes

Technique & Review:

Push Up/HSPU
– Push Up x 3-5 reps
– Piked x 3-5 reps
– Box x 3-5 reps
– Strict or Kipping x 3-5 reps

Jumping Lunges/Pistols
– Reverse Lunge x 3-5 reps/Leg
– Pistol Step Downs x 3-5 reps/Leg
– Box Pistols x 3-5 reps/Leg
– Banded Pistols x 3-5 reps/Leg
– Pistols x 3-5 reps/Leg

WOD

For Total Reps of: Tabata 20 seconds On/ 10 seconds Off

HSPU x 8 rounds
– Rest 1 minute –
Alt Pistols x 8 rounds
– Rest 1 minute –
Push Ups x 8 rounds
– Rest 1 minute –
Alt Jumping Lunges x 8 rounds

*Pack
HSPU or Box HSPU
Pistols or Box Pistols
Push Ups
Jumping Lunges
*Pack
Box HSPU or Piked HSPU
Box Pistols or Step Downs
Knee Push Ups
Jumping Lunges or Reverse Lunge

WOD Saturday January 5th

– Midday 3.0 from 9:30am-11:30am

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Kneeling Hip Flexor Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Single Leg RDL w/Dowel x 5 reps/Leg
Inch Worm + Push Up x 5 reps

Warm Up:

EMOM x 6 minutes
Min 1: 45s Bike or Row
Min 2: 3 Ring Row + 5 Push Up + 7 Hollow Rocks

Technique & Review:

Gymnastics + Weightlifting Skill

HS Hold
– Back to Wall or Wall Facing
– Piked HS Hold off Box

Power Snatch + Snatch Balance + OH Squat
– Burgener Warm Up
– Power Snatch
– Snatch Balance
– OH Squat

EMOM x 10 minutes
Min 1: Power Snatch + Snatch Balance + OH Squat
Min 2: Handstand Hold x 15-30 seconds

*No more then 50% of 1RM Snatch
*Scale load to weakest Movement.

WOD

“Annie”

For time:
50.40.30.20.10
Dbl-Unders
Sit Ups

*Pack
Same as Rx
*Pup
35.25.15.10.5
Dbl-Unders
Sit Ups

WOD Friday January 4th

– Midday 3.0 from 10:30am-12:30pm

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

Movement Prep:
Duck Walk x 25ft
Cossack Squat x 10 Alt reps
A-Frame T-Spine Opener x 10 reps/Side
V-Step x 25ft

Warm Up:

Tabata x 6 Alt rounds (20s on/10s Off)
Single Skips
Plate GTOH
Squat Jumps

Technique & Review:

Clean & Jerk
– Burgener Warm Up
– 3 Pos Cleans + Jerk

*Set 1 x 4 reps @ 135/95 – 95/65 – 75/55
*Set 2 x 3 reps @ 185/135 – 135/95 – 95/65
*Set 3 x 2 reps @ 205/145 – 165/115 – 115/75
*Set 4 x 1 rep @ Workout Load

1 round of:
5 Burpees Over the Bar
1 Clean & Jerk (Workout Load)

WOD

For time:
15 Burpees Over the Bar
5 Clean & Jerk (225/155)
12 Burpees Over the Bar
4 Clean & Jerk
9 Burpees Over the Bar
3 Clean & Jerk

*Pack
Clean & Jerk (185/135)
*Pup
Clean & Jerk (135/95)

WOD Thursday January 3rd

– No Midday 3.0

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

Movement Prep:
Knee Tuck + Samson x 25ft
Supine Scorpion x 10 Alt reps
Crab Walk x 25ft
T-Twist x 10 Alt reps

Warm Up:

EMOM x 6 minutes
4 Ring Rows
5 Hollow Rocks
6 Jumping Lunges

Technique & Review:

Rope Climb
– Stand to Lower x 1-3 reps
– Foot Lock & Hang x 3-5 reps
– Foot Lock & Extend x 1-3 reps
– Rope Climb x 1-2 reps

Box Jump
– Step Up x 6 Alt reps
– Box Jump x 3-5 reps (Build to Workout Height)

1 round of:
1 Rope Climb
3 Box Jumps (Workout Height)

WOD

AMRAP in 12 minutes
3 Rope Climbs
20 Box Jumps (30/24″)

*Pack
AMRAP in 12 minutes
2 Rope Climbs
20 Box Jumps (24/20″)
*Pup
AMRAP in 12 minutes
1 Rope Climb or 3 Stand to Lowers
20 Box Jumps (20/16″)

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