WOD Friday 05.17.2019

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

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

Warm Up:

10 minutes of:
– Coach Led Ladder & Running Drills

Technique & Review:

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

Push Up
– Scap Push Ups x 10 reps
– TEMPO Push Ups x 5 reps

Strict Ring Dip
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Ring Jum to Supports x 3-5 reps
– Ring Dip Lowers x 3-5 reps
– Ring Dip x 3-5 reps

1 round of:
100m Jog
HSPU x 3-5 reps
100m Jog
Push Up x 5 reps
100m Jog
Ring Dips x 3-5 reps

WOD

For time:
400m run
30 Strict HSPU
400m run
60 Push Ups
400m run
30 Strict Ring Dips

*Pack
400m run
20 Strict HSPU
400m run
40 Push Ups
400m run
20 Strict Ring Dips
*Pup
For Time:
400m run
20 Box HSPU
400m run
30 Knee or Banded Push Ups
400m run
20 Strict Banded Ring or P-Bar Dips

WOD Thursday 05.16.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Deadbugs x 5 reps/Side

Movement Prep:
V-Step x 25ft
Supine Scorpion x 10 Alt reps
Banded Lateral Walk x 50ft (25ft R.25ft L)
Single Leg Glute Bridge x 10 reps/Leg

Warm Up:

AMRAP in 4 minutes
“A” – Single Skip
“B” 2 rounds of:
10 KB Deadlifts
8 KB Gobelt Squats
10 Hollow Rocks

Technique & Review:

Deadlift
– Good Morning x 10 reps
– RDL x 10 reps
– Deadlift x 10 reps

3 sets to Build to Workout Load
Deadlift x 5-7 reps
Wall Balls x 6-8 reps
Dbl-Unders x 15-25 reps
– Rest 60 seconds b/t sets –

 

WOD

3 rounds for time:
15 Deadlifts (225/155)
45 Wall Balls (20/14)
90 Dbl-Unders

*Pack
3 rounds for time:
15 Deadlifts (185/135)
35 Wall Balls (20/14)
90 Dbl-Unders
*Pup
3 rounds for time:
15 Deadlifts (135-155/95-105)
25 Wall Balls (20/14)
45 Dbl-Unders or 1 minute of Attempts

WOD Tuesday 05.14.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Wtd Ankle Dorsiflexion x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep:
Cat Camel x 10 reps
Wall Facing Squats x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 3 minutes
20 Plate Hops
5 No Push Up Burpees
10 Plate GTOH
5 Jump Squats

Technique & Review:

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

WOD

A. Every 2 minutes x 3 sets
OH Squat
*Set 1 x 7 reps @ Light
*Set 2 x 5 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

B. Every 3 minutes x 7 sets
OH Squat x 5 reps

* Sets 1-5 Build to a Heavy Set of 5 reps for the Day.
* Sets 6-7 drop down to 50% of your Heaviest set of
5 and perform 2 sets of 10 reps

– Choose a weight based off your 1RM (65-75%) and
work across in sets 1-5 for 5 reps and then drop down
to 50% for 2 sets of 10 reps.
– Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

Successory Work

2-3 sets of:
DB Walking Lunge x 25ft
Into…
DB Renegade Row x 10 Alt reps
Into…
DB Walking Lunge x 25ft
Into…
Prone Plank Hold x 30-60 seconds
– Rest 60 to 90 seconds b/t sets –

WOD Monday 05.13.2019

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
10 Hollow Rocks
10 T-Twists
30 Mnt Climbers

Technique & Review:

Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps

Squats
– Wall Facing Squats x 10 reps
– Pause Squats x 10 reps

Push Ups
– Scap Push Ups x 10 reps
– TEMPO Push Ups x 5 reps

2 rounds of:
5 Cal Row
Into…
5 TEMPO Squats
Into…
3 Pull Ups
Into…
5 TEMPO Push Ups
Into…
5 Sit Ups
– Rest 60 seconds b/t rounds –

WOD

Tabata This! ( 20 seconds on/10 seconds off x 8 )

Tabata Cal row
– Rest 1 minute –
Tabata Squat
– Rest 1 minute –
Tabata Pull Up
– Rest 1 minute –
Tabata Push Up
– Rest 1 minute –
Tabata Sit Up

** Tabata score is the lowest number of reps performed in any of the interval for each exercise and total sum.

*Pack & Pup
Scale Pull Ups and Push Ups Accordingly

WOD Saturday 05.11.2019

Mobility:
Banded Lat Stretch x 1 minute/Side
Lying Shoulder Openers x 5 reps/Side
90/90 Hip Openers x 10 Alt reps

Movement Prep:
Shoulder Pass Throughs x 10 reps
Duck Walk x 25ft
Samson Stretch x 25ft
Cossack Squat x 10 Alt reps

Warm Up:

EMOM x 5 minutes
5 Jump Squats
100ft Shuttle (25ft x 4)
10 Hollow Rocks

Technique & Review:

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

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

Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps

2 sets to Build to Workout Load
Pull Ups x 3-5 reps
Power Snatch x 3-5 reps
OH Squats x 3-5 reps
– Rest 60 seconds b/t sets –

 

WOD

3 rounds for time:
15 Pull Ups
15 Power Snatch (95/65)
15 OH Squats

*Pack
3 rounds for time:
15 Pull Ups
15 Power Snatch (75-95/55-65)
15 OH Squats
*Pup
3 rounds for time:
10 Banded Pull Ups
10 Power Snatch (75/55)
10 OH Squats

WOD Friday 05.10.2019

Mobility:
Runners Lunge x 1 minute/Side
Calf 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:

10 minutes of – Coach Led Running Drills

WOD

For time:
1 Mile Run
80 Bar Facing Burpees
1 Mile Run

*Pack
1200m Run
60 Bar Facing Burpees
1200m run
*Pup
800m run
40 Bar Facing Burpees
800m run

Cool Down
2-3 minute Easy Bike or Row
25ft V-Step
25ft Samson

WOD Thursday 05.09.2019

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

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Supine Scorpion x 10 Alt reps
Deadbugs x 5 reps/Side
Banded Lateral Walk x 50ft (25ft R.25ft L)

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
10 Reverse Lunges
5 KB Deadlifts
5 KB Swings
5 Push Ups

Technique & Review:

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

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

3 sets to Build to Workout Load
8 Alt Reverse Lunges
6 Deadlifts
4 Hang Power Cleans
– Rest 60 to 90 seconds b/t sets –
WOD

3 rounds for time:
20 Alt Front Rack Reverse Lunges (115/85)
15 Deadlifts
9 Hang Power Cleans

*Pack
20 Alt Front Rack Reverse Lunges (95/65)
15 Deadlifts
9 Hang Power Cleans
*Pup
16 Alt Front Rack Reverse Lunges (75/55)
12 Deadlifts
9 Hang Power Cleans

WOD Wednesday 05.08.2019

– No Midday 3.0

WOD

AMRAP in 15 minutes; In Pairs
200m run
12 CTB Pull Ups
9 Box Jump Overs (24/20″)

*Athletes will Alternate rounds back and forth for 15 minutes.
*Athletes must tag at the Box every time before switching.

*Scaled
AMRAP in 15 minutes
200m run
9 CTB Pull Ups/Pull Ups
6 Box Jump Overs (Scale as needed)

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

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