WOD Thursday 12.12.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
90/90 Hip Rotations x 1 minute

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
20 Mnt Climbers

Technique & Lift:

Squat Prep w/ Partner

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

Then..

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

A. In 7 minutes complete 2 sets
2 Front Squats + 2 Back Squats
*Work up to your starting weight on 65%

B. Every 3 minutes x 6 sets
Front Squat + Back Squat
*Sets 1-2 x 2+4 @ 65% of 1RM Front Squat
*Sets 3-4 x 1+2 @ 70-75%
*Sets 5–6 x 1+1 @ 80%

WOD

For time
25 KB Swings (32/24kg)
200ft Walking Lunge (25ft O/B x 8 )
25 KB Swings

*L2

For time
25 KB Swings (24/16kg)
150ft Walking Lunge (25ft O/B x 6)
25 KB Swings

*L1

Fo time
25 KB Swings (16/12kg
100ft Walking Lunge (25ft O/B x 4)
25 KB Swings

WOD Wednesday 12.11.2019

WOD

For time:
50 Cal row
Into…
20 Alt rounds of:
5 Pull ups
10 Push Ups
15 Squats
Into…
50 Cal Row

*Athletes may break up the 50 Cal rows as they see fit.
*Athlete “A” will complete 1 round of 5,10,15 then athletes “B” will complete 1 round of 5,10,15 back and for for 20 rounds (10 rounds each)

**Scaled**

For time:
40 Cal row
Into…
20 Alt rounds of:
3 Pull ups
6 Push Ups
9 Squats
Into…
40 Cal Row

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

WOD Tuesday 12.10.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

Movement Prep:
Inchworm + Push Up x 5 reps
T-Twists x 10 Alt reps
Knee Tuck + Samson x 10 Alt reps
Russian Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
20 Plate Hops
10 Plate Goblet Squats
5 No Push Up Burpees
10 Plate GTOH

Technique & Review:

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

In 6 minutes complete 2 sets of:
5 Thrusters
3 Burpees Over the Bar
– Rest as needed b/t sets –

*L3 – Set 1 with Thrusters @ 75/55 & Set 2 with Thrusters @ 95/65
*L2 – Set 1 with Thrusters @ 45/35 & Set 2 with Thrusters at 75/55
*L1 – Sets 1&2 with Thrusters at 45-55/35-45

WOD

For time:
1 round of:
30 Thrusters (95/65)
12 Burpees Over the Bar
Into…
2 rounds of:
15 Thrusters
6 Burpees Over the Bar
Into…
3 rounds of:
10 Thrusters
4 Burpee Over the Bar

*L2

1 round of:
30 Thrusters (75/55)
12 Burpees Over the Bar
Into…
2 rounds of:
15 Thrusters
6 Burpees Over the Bar
Into…
3 rounds of:
10 Thrusters
4 Burpees Over the Bar

*L1

1 round of:
24 Thrusters (65/45)
12 Buprees Over the Bar
Into…
2 rounds of:
12 Thrusters
6 Burpees Over the Bar
Into…
3 rounds of:
8 Thrusters
4 Burpees Over the Bar

 

WOD Monday 12.09.2019

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

Movement Prep:
Supine Scorpion x 10 Alt reps
Single Leg Glute Bridge x 10 reps/Leg
Banded Deadbugs x 5 reps/Side
V-Step x 25ft

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” 1 round of:
10 Reverse Lunges
5 KB Deadlifts
5 KB Swings
25ft Low Bear Crawl

Technique & Lift:

A. Deadlift Prep:

“A” Barbell Good Mornings
“B” Banded Lateral Walks x 25ft R/L

Then..

“A” Barbell RDL’s
“B” Banded FWD & BWD Walk x 25ft

5 minutes for 2 sets
Deadlift x 6-8 reps
*Build up to your 50% of 1RM

B. Every 4 minutes x 4 sets
Deadlift x 10 reps

*Set 1 @ 50% of 1RM Deadlift
*Set 2 @ 55-60%
*Set 3 @ 65-70%
*Set 4 @ 75-80%

C. 3 sets
20 Alt DB Reverse Lunges
10 Ring Rows
1 minute Plank Hold
– Rest 60 seconds b/t sets –

WOD Saturday 12.07.2019

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

Movement Prep:
Knee Tuck + Samson Stretch x 25ft
Crab Walk x 25ft
Alt Lateral Lunge x 25ft
V-Step x 25ft

Warm Up:

AMRAP in 4 minutes
20 Plate Hops
5 No Push Up Burpees
10 Plate GTOH
10 Alt V-Ups

Technique & Review:

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

Ring Dip
– Jump to Support x 3-5 reps
– Lockout Support x 10 seconds
– Dip Support x 10 seconds
– Ring Lowers x 3 reps
– Ring Dip x 3-5 reps

Complete 2 sets to Build to Workout Weight
5 Back Squats
3 Ring Dips
1 Power Snatch

WOD

AMRAP in 20 minutes
12 Back Squats (135/95)
6 Ring Dips
3 Power Snatch

*L2

AMRAP in 20 minutes
12 Back Squats (95-115/65-85)
6 Ring Dips
3 Power Snatch

*L1

AMRAP in 15 minutes
12 Back Squats (75/55)
6 Banded Ring Dips
3 Power Snatch

WOD Friday 12.06.2019

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
90/90 Hip Openers x 5 reps
Russian Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” Row
“B” 1 round of:
10 Beat Swings
10 KB Swings
20 Banded Squats

Technique & Review:

OH Squat
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps

In 7 minutes complete 2 sets of:
7 Cal Row
5 OH Squats
3-5 Pull Ups

WOD

For time:
75/60 Cal Row
100 OH Squats (45/35)
50 Pull Ups

*L2

For time:
60/50 Cal Row
75 OH Squats (45/35)
40 Pull Ups

*L1

For time:
50/35 Cal Row
50 OH Squats (45/35)
30 Banded Pull Ups

WOD Thursday 12.05.2019

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

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Cat Camel x 10 reps
Hip Opener/Closer x 5 reps
Samson Stretch x 10 Alt reps

Warm Up:

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

Technique & Lift:

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

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

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 3 reps
*Build to a Heavy set of 3 reps for the Day.

WOD

For time:
25 TTB
50 Burpee Box Jump Overs (24/20″)
25 TTB

*L2

For time:
20 TTB
40 Burpee Box Jump Overs (24/20″)
20 TTB

*L1

For time:
20 Knee Tucks
30 Burpee Box Jump Overs (20/16″)
20 Knee Tucks

WOD Tuesday 12.03.2019

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

Movement Prep:
Scap Push Up + T-Twist x 10 Alt reps
Supine Scorpions x 10 Alt teps
Cossack Squat x 10 Alt reps
3-D Banded Pull Aparts x 15 reps

Warm Up:

“A”- Row or Bike
“B”- 1 round of:
10 Beat Swings
50 Single Skips
10 Hollow Rocks

Technique & Review:

– DB Snatch

In 7 minutes complete 2 sets of:
10-20 Dbl-Unders or 20-40 Single Skips
3-5 Push Ups
4-6 Alt DB Snatch
*Build to your DB workout weight.

For time:
1 round of:
150 Dbl-Unders
48 Push Ups
24 Alt DB Snatch (50/35)

Then, 2 rounds of:
75 Dbl-Unders
24 Push Ups
12 Alt DB Snatch

Then, 3 rounds of:
50 Dbl-Unders
16 Push Ups
8 Alt DB Snatch

*Comp

For time:
1 round of:
150 Dbl-Unders
48 HSPU
24 Dbl-KB Snatch (24/16kg-Hand)

Then, 2 rounds of:
75 Dbl-Unders
24 HSPU
12 Dbl-KB Snatch

Then, 3 rounds of:
50 Dbl-Unders
16 HSPU
8 Dbl-KB Snatch

*L2

For time:
1 round of:
90 Dbl-Unders
36 Push Ups
24 Alt DB Snatch

Then, 2 rounds of:
45 Dbl-Unders
18 Push Ups
12 Alt DB Snatch

Then, 3 rounds of:
30 Dbl-Unders
12 Push Ups
8 Alt DB Snatch

*L1

For time:
1 round of:
180 Skips
24 Push Ups
24 Alt DB Snatch

Then, 2 rounds of:
90 Dbl-Unders
12 Push Ups
12 Alt DB Snatch

Then, 3 rounds of:
60 Dbl-Unders
8 Push Ups
8 Alt DB Snatch

 

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