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

WOD Thursday 01.30.2020

Mobility:
Overhead Banded Stretch x 1 minute/Side
Partner T-Spine Mobility
Wtd Ankle Mobility x 1 minute/Side

Movement Prep:

Quad T-Spine Opener x 10 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
90/90 Hip Rotations x 10 Alt reps
Wall Facing Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
“A” Single Skip
“B” 1 round
3 Ring Jump to Supports
6 Ring Rows
8 Banded Squats

Technique & Lift:

A. Snatch Balance
– Heaving Snatch Balance
– Drop Snatch Balance
– Snatch Balance

B. Every 2 minutes x 6 sets
Snatch Balance + OH Squat
*Build to a Moderate Weight for the Day.

C. 3 sets of:
OH Plate Walking Lunge x 100ft (*50ft O/B)
– Rest 30 seconds –
Ring Mnt Climbers x 20 reps
– Rest 60 seconds –

WOD Tuesday 01.28.2020

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Cat Camel x 10 reps
Samson Stretch + T-Spine Opener x 10 Alt reps
Inchworm + Push Up x 5 reps

Warm Up:

AMARP in 4 minutes
10 Plate GTOH
5 Push Ups
10 Alt Jumping Lunges
20 Plank Shoulder Taps

Technique & Lift:

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

A. 7 minutes for 2-3 sets of:
2 Front Squats + 2 Split Jerks
*Build up to your starting weight of 65% of 1RM Clean & Jerk

B. Every 2 minutes x 6 sets
Front Squat + Split Jerk
*Build to a Heavy set over the course of 6 sets.

C. For time:
30 Cal Row
20 Push Press (95/65)
10 Bar Facing Burpees

*L2

For time:
30 Cal Row
20 Push Press (75/55)
10 Bar Facing Burpees

*L1

For time:
20 Cal Row
15 Push Press (75/55)
10 Bar Facing Burpees

WOD Monday 01.27.2020

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

Movement Prep:

2 sets
Banded Squats x 15 reps
Banded Lateral Walk x 25ft R/L
Banded Walk x 25ft Fwd/Bwd
Banded Glute Bridge x 10 reps

Warm Up:

EMOM x 5 minutes
5 KB Deadlifts
7 Ring Rows
Single Skip to 45 seconds

Technique & Review:

Deadlift
– Good Morning
– RDL
– Deadlift

6 minutes for 3 sets of:
10-20 Dbl-Unders
5 Wall Balls
3 Deadlifts
– Rest as needed b/t sets –

 

WOD

4 round for time:
35 Dbl-Unders
18 Wall Balls (20/14)
35 Dbl-Unders
9 Deadlifts (225/155)

*L2

4 rounds for time:
25 Dbl-Unders
15 Wall Balls (20/14)
35 Dbl-Unders
9 Deadlifts (185/135)

*L1

4 rounds for time:
50 Single Skips
12 Wall Balls (Scale as needed)
50 Single Skips
9 Deadlifts (135/95)