Friday january 31 2020

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-Warm Up-

2 rounds

10 shoulder taps

10 groiners

10 scap pull-ups

Into..

2 rounds

5 up/downs

5 inchworm + push up

5 Kip swings

Into..

2 rounds

8 RDLs

8 hang muscle cleans

8 elbow punches

8 hang power cleans

-Strength/Skill-

ON A 10:00 RUNNING CLOCK...

Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up

-WOD-

ON A 12:00 minute Clock

20 Ring Muscle-Ups Buy-In

Or

30 burpee C2B pull-ups

Then in the remaining time...

2 ROUNDS

7 Power Cleans (135/95)

7 Lateral Burpees Over Bar

into...

2 ROUNDS

5 Power Cleans (155/105)

7 Lateral Burpees Over Bar

into...

AMRAP in remaining time of...

3 Power Cleans (185/125)

7 Lateral Burpees Over Bar

Continue Reading Friday january 31 2020

Thursday january 30 2020

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-Warm Up-

3 rounds

5 Push Up to Pike

10 bootstraps

10 Spider-Man lunges

10 T-Spine Rotations

Into..

EMOTM 6

:30 at each stations

Row (Easy)

Wall Sit

Row (moderate)

Cossack Squat

Row (hard)

Back Squats w/ empty bar

-Strength/Skill-

3-3-3-3-3

Back Squat*

*Start moderate and build to heaviest set of 3.

(Score is Weight)

-WOD-

Time cap : 12 Minutes

3 RFT

13 Back Squats (155/105)

350/300 Row

*Squat can come from ground or rack.

(Score is Time)

COOL DOWN FOR RECOVERY

2:30 Foam Rolling Quad / IT (L)

2:30 Foam Rolling Quad / IT (R)

Continue Reading Thursday january 30 2020

Wednesday january 29 2020

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-Warm Up-

2 rounds

1:00 air squats

:30/:30 plank/shoulder taps

:30 lateral step ups L

:30 lateral step ups R

Into..

2 rounds

:20 bar hangs

:20 big shoulder roll back

:20 arm circles forward

:20 arm circles backward

:20 arms up and back

Then prep push press

Empty bar

8/8 elbow punches

8 double elbow punches

8 BTN strict press

-Strength/Skill-

3-3-3-3-3

Strict Press

*Start moderate and build to heaviest set of 3.

(Score is Weight)

-WOD-

FOR TIME: 14 minute cap

2 ROUNDS

15 Push Press (115/75)

25 Box Jump (24/20)

-Rest 1:00-

1 ROUND

30 Push Press (115/75)

50 Box Jumps (24/20)

(Score is Total Time)

Continue Reading Wednesday january 29 2020

TueSDay january 28 2020

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-Warm Up-

1 round

1:00 bike

:30 (light) plate deadlift

:30 groiners

Into...

1 round

1:00 bike

:30 plate push press

:30 Cossack squats

Into..

1 round

1:00 bike

:30 plate ground to overhead

:30 lunges

EXTENDED WARM-UP

3 SETS

50' Slow Table-Top Bear Crawl (aka Quadruped)*

*5 Strict-Up Downs after each set.

1 Rep of Strict Up-Down is...

1 Air Squat Down

1 Sprawl Back to Plank

:01 Pause in Plank

1 Sprawl Up to Squat

1 Air Squat Up

(No Measure)

-WOD-

5 SETS*

20 Plate ground to overhead

20 DB Suitcase Lunge (35/20)|(20/10)

20/15 Cal Bike

-Rest 2:00 b/t Sets-

*Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Ground to overhead & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5 for the 30/30 or any other combo. The three remaining sets are performed as written.

(Score is Total Time)

Continue Reading TueSDay january 28 2020

Monday january 27 2020

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-Warm Up-

2 rounds

10 shoulder openers

10 scap pull-ups

10 alt squat thoracic rotations

Short rest

Into..

2 rounds

5 PVC push jerks with :02 pause in lockout

5 over head squats

10 Kip swings

Then go into toes to bar and hang snatch prep

-WOD-

EMOM 18

MIN 1 - 3 Hang Power Snatch (Building)

MIN 2 - 9, 12, or 15 Toes to Bar

MIN 3 - 9, 12, or 15 Hand Release Push-Ups

*choose which rep scheme to follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round.

FINISHER

3 SETS

12 Barbell Bent Over Rows (Moderate)

1:00 Hollow Flutter Kicks

Continue Reading Monday january 27 2020

Sunday january 26 2020

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-Warm Up-

EMOTM 10

Min 1 : 30 seconds bike

Min 2 : :45 seconds of movements

Round 1 alt groiners

Round 2 KB deadlifts

Round 3 Russian KBs

Round 4 Kb upright rows

Round 5 plank shoulder taps

Review and practice

Kettle Bell Sumo Deadlift High Pull

-WOD-

EMOM 25

MIN 1 - 12/10 Cal Bike

MIN 2 - 20 Alt. V-Ups

MIN 3 - 15 KB Sumo DL High Pull (70/53)|(53/35)

MIN 4 - 20 KB Goblet Step-Back Lunges

MIN 5 - :45 Max KB Plank Touches*

*KB placed arm's distance in front of plank hold, alternate arms each touch.

Continue Reading Sunday january 26 2020

Saturday jAnuary 25 2020

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-Warm Up-

2 rounds

1:00 minute row

6 T pushups w/ :02 pause in T position

8 barbell strict press

10 lateral jumps over the bar

With an empty barbell Reps led by coach

5 Muscle cleans

(Quick elbow speed, pulling bar to front r)

5 power cleans

(Focus on catching in 2inch dip)

5 Dip + Stand

(Focus on vertical torso)

5 push press

(:02 pause at the top, focus on lockout)

-WOD-

Teams of

For time :

120 cal row

60 sit-ups

60 push press

90cal row

45 sit-ups

45 push press

60 cal row

30 sit-ups

30 push press

30 cal row

15 sit-ups

15 push press

Continue Reading Saturday jAnuary 25 2020

Friday january 24 2020

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  • Post category:WOD

 -Warm Up-

AmRaP 5

5 bootstraps

10 air squats with :02 pause in the bottom

5 push ups

10 groiners

20 mountain climbers

-Strength/Skill-

Back Squat

5-5-5-5

Moderate to moderate/heavy across all 4 sets

(Score is Weight)

-WOD-

AMRAP 11

1 Back Squats (155/105)

2 alt DB hang clean and jerks (50/35)

3 DB front rack Reverse Lunges

*Every round, the Back Squats go up by 1 rep, the Hang cleans and jerks go up by 2 reps, and the Lunges go up by 3 reps. 1-2-3 / 2-4-6 / 3-6-9...and so on.

(Score is Rounds + Reps)

*back squat is from the floor

Continue Reading Friday january 24 2020

ThUrSday january 23 2020

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-Warm Up-

1 round

9 KB deadlifts

7 up/downs

5 bootstrap + inchworm

1 round

9 KB strict press

7 Russian kettle bell swings

5 burpees

1 round

7 barbell good mornings

7 BTN press

7 burpees Over the kettle bell

-Strength/Skill-

3-3-3-3

Double-Overhand "Quiet" Deadlift

-Rest as Needed-

5-5-5-5

Tempo Strict Press

-WOD-

3 RFT

25 Kettle Bell Swings 70/53

10 Burpees over the kettle bell

(Score is Time)

Continue Reading ThUrSday january 23 2020

Wednesday january 22 2020

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 -Warm Up-

AmRaP 5

1 up/down

1 push up

1 air squat

1,2,3... and so on

Get bars out and review snatch complex

-Strength/Skill-

EMOM x 8 MINUTES

1 Power Snatch

+

1 Squat Snatch

+

1 Overhead Squat

*Keep loading moderate.

(Score is Weight)

-WOD-

15 minutes

4 ROUNDS FOR TIME

5 Power Snatches (95/65)|(65/45)

7 Ring Dips

12 wall balls

-Rest 2:00-

4 ROUNDS FOR TIME

5 Power Snatches (135/95)|(95/65)

7 Pull-ups

12 wall balls

(Score is Time)

Continue Reading Wednesday january 22 2020