SatUrday august 31 2019

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-Warm Up-

400m Run

Into...

3 rounds

8 tempo RDLs

4 pushups to downward dog

8 tempo good mornings

4 Burpees

-Strength/Skill-

ON A 15:00 RUNNING CLOCK...

Build to Heavy 3-Rep Deadlift*

*Not 3RM Deadlift...heavy but doable without any major compromise in mechanics!

-WOD-

AmRaP 20

With a partner

Run 200m

2 rounds of DT*

Weight goes up after each round

Round 1 95/65

Round 2 135/95

Round 3 155/105

Round 4 185/130

Round 5 205/145 (AmRaP this weight)

*DT

⁃ 12 Deadlifts

⁃ 9 hang power cleans

⁃ 6 shoulder to overhead

-OPTIONAL FINISHER-

NOT FOR TIME

30 Strict Pull-ups*

*Any variation for grip and width! Every 10 reps, accumulate 1:30 in a Hollow Hold.

Continue Reading SatUrday august 31 2019

Friday auguSt 30 2019

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-Warm Up-

3:00 Bike (easy —> moderate —> Hard)

Into..

AmRaP 5

10 alt lunges

5 tight bear swings

10 med ball ground to overhead

5 V-Ups / tuck Ups

Into..

1 round

10 bootstraps

:30 bottom of squat hold

10 1 and 1/4 squats

-Skill-

Toes to Bar Prep and Practice

-WOD-

FOR TIME*

20 minute cap

150 Wall Balls

75 Toe To Bar

*Work can be completed in any order and broken up by athlete in any way.

**10'/9' for M/F





Continue Reading Friday auguSt 30 2019

Thursday august 29 2019

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-Warm Up-


Tabata : Lumberjacks and Farmers!!


Then ...


20 jumping jacks

40 mountain climbers

20 lunges

40 hollow flutter kicks

20 Air Squats

10 forward leg swings

10 lateral leg swings

-WOD-

RECOVERY WORKOUT*


EMOTM 10


MIN 1 -- AMRAP of 3 Up-Downs + 3 KB Deadlifts 53/35

MIN 2 -- Row or Bike, Ski


-Rest 3:00-


EMOTM 10


MIN 1 -- AMRAP of 3 Jump Squats + 3 Sit-ups

MIN 2 -- Row or Bike, Ski


*This recovery effort is to set-up tomorrow's WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling amazing.


COOL DOWN

FOR RECOVERY


8:00 Stretching*


4:00 Lower Body, Hips & Hammies

4:00 Upper Body, Lats & Shoulders





Continue Reading Thursday august 29 2019

WedNesday august 28 2019

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  • Post category:WOD

-Warm Up-

3 rounds

:30 seconds bike

10 shoulder openers

10 ft duck walk

5 Superman/5 hollow rocks

5 broad jumps


-Strength/Skill-

Snatch Review

Into...

20:00 CLOCK...

Build to 1RM Snatch*

Power or Squat, Athlete Choice

-WOD-

AmRaP 7

50/40 Cal Bike

Max Power Snatch (135/95)





Continue Reading WedNesday august 28 2019

Tuesday august 27 2019

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  • Post category:WOD

-Warm Up-


AmRaP 5


15 jumping jacks

10 arm circles

10 arm circles opposite direction

3 wall walks




-Strength/Skill-

EMOM 10


MIN 1 - 3-5 Reps of Gymnastic Goat*

MIN 2 - :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on...


HSPU

Pull-Up

Muscle-Up

HS Walk

Ring Dip or Bench Dip

-WOD-

EVERY 3:00 FOR 5 SETS

Run 200m

30 Double Unders

15 Handstand Push-ups

COOL DOWN

FOR RECOVERY


5:00 Foam Rolling Focusing on Lats & Upper Back





Continue Reading Tuesday august 27 2019

Monday august 26 2019

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-Warm Up-

3 rounds

200m Run

25’ walking lunges

10 KB RDLs

5/5 KB push press

10 goblet squats

10 Russian Swings

Rest 1 minute after each round

-Strength/Skill-

10-10-10

Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

-WOD-

AmRaP 12

40 Plate Ground to Overhead (25/15)

40 Plate Lunges*

20 Toe to Bars

*Bear hug hold the plate . Athlete choice for forward or reverse lunge.

Continue Reading Monday august 26 2019

Sunday august 25 2019

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  • Post category:WOD

-Warm Up-

2 rounds

50 jumping jacks

30 mountain climbers

10 Up/downs

Into..

2 rounds

7/7 SA curl to press

6/6 SA bent over rows

5 Push -Ups

-Strength-

6 sets

5 Tempo DB RDL

12 Atl DB strict press (6/6)

-WOD-

For time :

2 Rounds

400m Run

30 Russian KB Swings 53/35

25 Burpees

20 Box jumps

Continue Reading Sunday august 25 2019

SatUrday aUgust 24 2019

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  • Post category:WOD

-Warm Up-


400m group run


Lead group through the following


(25 feet of each)


Samsun stretch

Floor sweepers

Inchworms

Frankenstein kicks

Frog jumps (full squat into broad jump)

Up/Down Broad jumps

Burpee Broad jumps


Get bars out and warm up clean with the burgener warmup


5 up/downs

5 high pulls (elbows high and outside)

5 muscle cleans

5 clean drops (foot work)

5 hang power cleans


-WOD-

For time : 20 minute cap


Perform with a partner


50 Cal Row

40 wall balls

20 hang power cleans


50 Cal Row

60 wall balls

30 hang power cleans


50 Cal Row

100 wall balls

50 hang power cleans


135/95



POST WOD FINISHER

(optional if there’s time or athletes can do this on their own)


2 SETS


:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)



Continue Reading SatUrday aUgust 24 2019

Friday august 23 2019

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  • Post category:WOD

-Warm Up-


3:00 minute bike/row


Then


3 rounds


7 DB snatch

5 scap pull-ups

7 DB Burpees

5 beat swings

7 DB Up/down to OH

5 Pull-ups / ring rows

-Strength/Skill-

Skill Prep for Workout

-WOD-

AmRaP 16

40 Alt. DB Snatch (50/35)|(35/20)

40 Pull-ups

30 DB Burpees

30 C2B Pull-ups

20 Devil Press

20 Bar Muscle Up






Continue Reading Friday august 23 2019

Thursday august 22 2019

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  • Post category:WOD

-Warm Up-


AmRaP 9


1:00 Bike,Ski, Row

10 groiners

10 lunges

10 KB Deadlifts

10 Goblet Squats


-WOD-


EMOTM 10


MIN 1 -- AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups

MIN 2 -- Row,Bike, or Ski Moderate Effort


-Rest 3:00-


EMOTM 10


MIN 1 -- AMRAP of 4 Perfect Air Squat + 4 Kettle Bell Swings 53/35

MIN 2 -- Row,Bike, or Ski Moderate Effort


*This recovery effort is to set-up tomorrow's WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, open up the legs from yesterday and walk away feeling great.

-COOL DOWN-

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Child's Pose

2:00 Lat Rolling / Distraction (1:00 each side)

2:00 T-Spine Rolling / OH Opening





Continue Reading Thursday august 22 2019