WOD Saturday March 16th

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

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

50ft High Knees x 2
50ft Butt Kickers x 2
50ft Power Skip for Height x 2
50ft Power Skip for Distance x 2
50ft Side Shuffle x 2
50ft Cross Overs x 2
Air Squat Broad Jump Ladder x 25ft
50ft Toe Walk
50ft Heel Walk

Technique & Review:

Deadlift
– Good Morning x 10 reps
– RDL x 10 reps
– Deadlft x 10 reps (Bar)

Ring Dips
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Dip Lowers x 3-5 reps
– Ring Dip x 3-5 reps

2 rounds
100m run
5-7 Deadlifts (185/135)
3-5 Ring Dips
– Rest 60 seconds –

*Build to workout weight over the 2 sets

WOD

3 rounds for time:
400m run
21 Deadlifts (185/135)
15 Ring Dips

*Pack
3 rounds for time:
400m run
15 Deadlifts (165/115)
12 Ring Dips
*Pup
3 rounds for time:
400m run
15 Deadlifts (135/95)
9 Banded Ring Dips

WOD Friday March 15th

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

Movement Prep:
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 15-20 reps
Knee Tuck + Samson x 10 Alt reps
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
“A” Row or Bike
“B” 1 round of:
Inch Worm + Push Ups x 4 reps
KB SDHP x 6 reps
Ring Row x 8 reps

Technique & Review:

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

Bar Muscle Up/CTB/Pull Up
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Banded/Kipping Pull Up x 5 reps
– CTB Pull Up x 3-5 reps
– Bar Muscle Ups x 1-3 reps

2 rounds (Building to Workout Weight)
5 Power Snatch
4 Bar Facing Burpees
– Rest 1 minute –
1-5 Bar Muscle Up/CTB/Pull Up
4 Bar Facing Burpee
– Rest 90 seconds –

WOD

“19.4”

For time: (12 minute cap)
3 rounds of:
10 Power Snatch (95/65)
12 Bar Facing Burpees

– Rest 3 minutes –

3 rounds of:
10 Bar Muscle Ups
12 Bar Facing Burpees

*Pack
3 rounds of:
10 Power Snatch (75/55)
12 Bar Facing Burpees
3 rounds of:
10 CTB Pull Ups
12 Bar Facing Burpees
*Pup
3 rounds of:
10 Power Snatch (65/45)
12 Bar Facing Burpees
3 rounds of:
10 Pull Ups
12 Bar Facing Burpees

WOD Thursday March 14th

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

Movement Prep:
Samson T-Spine Opener x 5 reps/Side
Supine Scorpions x 5 reps/Side
BirdDogs x 5 reps/Side
Cat Camel x 10 reps

Warm Up:

EMOM x 4 minutes
5 Ring Rows
7 Hollow Rocks
12 Jumping Lunges

Technique & Review:

Push Press
– Strict Press x 7 reps
– Pause Push Press x 5 reps
– Push Press x 3 reps

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

1 rounds of:
7 Push Press
5 TTB or Knee Tucks
3 Burpees Over the Bar

WOD

4 rounds for time:
21 Push Press (75/55)
15 TTB
9 Burpees Over the Bar

*Pack
4 rounds for time:
15 Push Press (75/55)
12 TTB
9 Burpees Over the Bar
*Pup
3 rounds for time:
21 Push Press (75/55)
15 Knee Tucks
9 Burpees Over the Bar

WOD Tuesday March 12th

Mobility:
Pigeon Stretch x 1 minute/Side
Deadbug x 5 reps/Side

Movement Prep:
Banded Lateral Walk x 10 Steps O/B
Single Leg RDL x 5 reps/Leg
Single Leg Glute Bridge x 5 reps/Side

Warm Up:

AMRAP in 4 minutes of:
20 Jumping Jacks
10 Reverse Lunge
10 Hollow Rocks
5 Suite Case KB Deadlift/Side

Technique & Review:

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Partner Band Resisted Deadlifts x 10 reps/Each

Every 3 minutes x 5 sets
Deadlift

*Sets 1-3 x 5 reps
*Sets 4-5 x 3 reps

* In sets 1-3 Build up to Heavy set of 5 Reps for the day.
* Sets 4-5 drop down to 60-75% of your Heaviest set of 5 and perform
3 reps.

– Choose a weight based off your 1RM and work across in sets 1-3 for 5 reps
and then drop down to 60-75% for sets 4-5 for 3 reps.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

3 sets of:
Single Leg RDL x 6-8 reps/Leg
Rest 30 seconds
Side Plank Hold x 30-45 seconds/Side
Rest 60 seconds

WOD Monday March 11th

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Banded Pass Throughs x 10 reps

Movement Prep:
Quadruped T-Spine Opener x 10 reps
Hip Opener/Closers x 5 reps/Side
Cossask Squat x 10 Alt reps

Warm Up:

EMOM x 4 minutes
Min 1: Skip
Min 2: 5 Push Ups + 10 Wall Balls

Technique & Review:

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

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

2 rounds
Thruster x 5 reps
Strict Pull Up x 3 reps
– Rest 90 seconds –

*Increase weight each set to your workout weight.

WOD

For time:
21.15.9
Thrusters (95/65)
Strict Pull Ups

*Pack
21.15.9
Thrusters (95/65)
15.12.9
Strict Pull Ups
*Pup
21.15.9
Thrusters (75/55)
12.9.6
Strict Banded Pull Ups

WOD Saturday March 9th

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

Movement Prep:
Hip Opener/Closer x 5 reps/Side
Cat Camel x 10 reps
T-Twists x 10 Alt reps
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
400m run (Buy In)
4 Burpee Broad Jump
6 Hollow Rocks
8 Single Leg Lateral Jumps

Technique & Review:

Power Clean + Hang Squat Clean
– Burgener Warm Up
– High Hang Power Clean + High Hang Squat Clean (1+1) x 2
– Hang Power Clean + Hang Squat Clean (1+1) x 2
– Power Clean x 3

Split Jerk
– Jerk Balance x 5 reps
– Tall Jerk x 3 reps
– Split Jerk x 3 reps

Every 2 minutes x 5 sets
2 Power Clean + Hang Squat Clean + 2 Splt Jerk

* In 2-3 sets warm up to 60-75% of your 1RM Clean & Jerk
* Keep all working sets the same weight.

WOD

AMRAP in 12 minutes

50 Dbl-Unders
20 KB Swings (2/1.5pd)
10 Hand-Release Push Ups

*Pack
35-50 Dbl-Unders
20 KB Swings (1.5/1pd)
10 Hand-Release Push Ups
*Pup
25 Dbl-Unders or 1 Minute of Attempts
20 KB Swings (Scale as needed)
10 Hand-Release Push Ups from the Knees

WOD Friday March 8th

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

Movement Prep:
25ft Samson Stretch + T-Spine Opener
Piked Shoulder Taps x 10 Alt reps
25ft Knee Tuck + Samson Stretch
Inch Worm + Push Up x 5 reps

Warm Up:

AMRAP in 6 minutes
“A”- Rows
“B” – 2 rounds of
8 Alt Box Step Up
4 DB Press/Arm

Technique & Review:

3 set of:
DB Overhead/Front Rack Walking Lunge x 10-15ft
DB Box Step Up x 6-10 Alt reps
HSPU x 3-5 reps
HS Walk/Bear Crawl x 10-15ft
– Rest 60 seconds b/t sets –

*Over the course of the 3 sets build up to your workout weight for the OH/Front Rack Lunge
And Box Step Up.
* Work to your version of HSPU and HS Walk/Bear Crawl for the day.

WOD

“19.3”
For time:
200ft OH Walking Lunge (50/35) (25ft O/B x 4)
50 DB Step Ups (24/20”)
50 Strict HSPU
200ft HS Walk (25ft O/B x 4)
*Time Cap 10 minutes

*Pack
200ft OH Walking Lunge (45/30)
50 Box Step Ups (24/20”)
25 Strict HSPU
50-100ft HS Walk
*Pup
200ft Walking Lunge (35/25)
40 Box Step Ups (20/16”)
20 Box HSPU
200ft Bear Crawl

WOD Thursday March 7th

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

Movement Prep:
Banded Walk x 10 reps O/B
Banded Squats x 10 reps
Banded Deadbugs x 5 reps/Side

Warm Up:

AMRAP in 4 minutes
30 Mnt Climbers
10 Plate GTOH
20 Jumping Jacks
5 Plate Goblet Squats

Technique & Review:

Deadlift
– Good Morning x 10 reps
– RDL x 10 reps
– Deadlft x 10 reps ( Bar)

Warm Up sets

Wall Balls x 5 reps
Deadlift x 7 reps (Light)
– Rest 60 seconds –

Wall Balls x 5 reps
Deadlift x 5 reps (Moderate)
– Rest 60 seconds –

Wall Balls x 5 reps
Deadlift x 5 reps (Workout Weight)

WOD

For time:
40 Wall Balls (20/14)
20 Deadlifts (225/155)
30 Wall Balls
15 Deadlifts
20 Wall Balls
10 Deadlifts

*Pack
40 Wall Balls (20/14)
20 Deadlifts (185/135)
30 Wall Balls
15 Deadlifts
20 Wall Balls
10 Deadlifts
*Pup
30 Wall Balls (Scale as needed)
15 Deadlifts (135/95)
20 Wall Balls
10 Deadlifts
10 Wall Balls
5 Deadlifts

Successory Work:

2 sets for Quality
Wtd Bear Crawl x 25ft
Ring Row x 10 reps
Banded Hollow Pull Aparts x 20 reps

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