Wednesday (2020JUN24)- WOD

Focus:

EMOM 10

Odd: 10 Bulgarian Split Squats (5/5)

Even: 7-10 Elevated ring Rows or 3-5 RMU

 

WOD:  

12 Min AMRAP

9 Burpees

6 Hanging Hip Touches

3 Broad Jumps

100m Run

 

Finisher:

5 x 1 Min Plank Hold 

Tuesday (2020JUN23)- WOD

Warm-up-

30 secs of each

Cat & Cow Stretch

Pigeon stretch L

Dragon Stretch L

Frog

Dragon Stretch R

Pigeon stretch R

Standing Straddle

Frankenstein kicks

But kicks

High knees

Super marios

Skater Hops

 

Focus: 

Bent Over Row

5 x 3

Superset with 

Goblet Squats

5x7

 

WOD: 

10-9-8-7-6-5-4-3-2-1

Db Thrusters 

Double Unders (double reps…20-18-16…)

Toes to Bar

 

Recovery:

Coach led stretch

Monday (2020JUN22)- WOD

Warm-Up

400m Run

then 3 rds

5 Tuck Jump

5 Squat Jump

5 PVC Sotz Press

5 pass thru forward grip

5 Pass thru reverse grip

5 Scap retract

 

Focus:

7 Min EMOM

1 Deadlift

2 Hang Cleans

Jerk Drive

Push Jerk

Split Jerk

 

WOD:  22 minutes

9 min AMRAP

9 Hang Squat Cleans 75/55#

9 Jerks 75/55#

9 Push ups

rest 3 min

6 min AMRAP

6 Hang Squat Clean 95/65#

6 Jerks 95/65#

6 Push ups

Rest 1 Min

3 Min Amrap 

Burpees pull ups

 

Accessory

Strict Pull-ups

4x4

Saturday (2020JUN20)- Strongman WOD!

4 Event Strong Man Saturday

Event 1: Slam Ball Over Box x 4 Attempts for Fastest Attempt

  • Increasing weight to 60/48 Inch Box
  • Weights: 12/10-14/12-20/14-30/20-40/30

Event 2: Max Distance Med Ball Overhead Throw 30/20# x 3 Attempts

Event 3: 100m Body Weight Sled Pull for Time x 2 Attempts

Event 4: ME Axle Bar Deadlift @ 70% Deadlift x 1 Attempt 

Friday (2020JUN19)- WOD

“He wants us to do how much Cardio?!?!” – Diamond

 

Warm-up:

Squat Warm up x 10 each

  • Hip Rockers
  • Knee Cave Squats
  • Sitting Cossack Squats + Knee 2 Ground
  • Kang Squats vs Band

Squat Therapy 

2 x 4 SUPER SLOW

 

Focus: 

10 Min EMOM

2 Back Squats HEAVY (think between 75%-85%)- NO MISSES

 

WOD:  

5 Round

500 Meter Row

400 Meter Run

Cap 25 mins

 

Finisher:

5 min Amrap

10 Squat Jumps

10 plank Hip touches

20 mountain climbers

20 Lateral hops

Thursday (2020JUN18)- WOD

Warm-up: 

Tabata Alt- 

PVC Sotz press

Lateral hops

 

then

 

Tabata Alt- 

Lunges

Slam Ball

 

Focus: 

HSPUs

5 x 5 Strict Wall Facing 

or

5 x Submaximal Effort Wall Facing Handstand Hold 

 

 WOD:

8 Rounds

5 Pull Up

10 Handstand Push Up

15 Kb swing

*Cap 15 mins

Recovery:

light 800m run

Wednesday (2020JUN17)- WOD

Warm-up: 

Coach led dynamic 

then

Burgener Drills x 3

 

Focus:

E 90 sec x 7 

Power Snatch

Hang Snatch

Snatch Balance

Overhead Squat

Start at 50% and increase but NO MISSES

 

WOD:  

For Time:

100 Double Unders

10 Squat Snatch 95/65#

80 Double Under

8 Squat Snatch 95/65#

60 Double Under

6 Squat Snatch 95/65#

40 Double Under

4 Squat Snatch 95/65#

20 Double Under

2 Squat Snatch 95/65#

Tuesday (2020JUN16)- WOD

Warm-up

5 rds of cindy

5 pull ups

10 push ups

15 Air squats

 

Focus: 

Bench Press

5x7 Building weight

 

WOD: 

10 min amrap

20 Medball Sit ups

10 Box jumps

5 Medball cleans 

 

Recovery:

8 min Rowmwod

2 min Frog

2 min Pigeon (1min each leg) 

2 min Puppy

2 min twisted cross (1 min each arm)

Monday (2020JUN15)- WOD

Warm-Up

5 Min flow

Push up

Dragon left

Cossak Squat right

Dragon left

push up 

Dragon right

Dragon right

**repeat

 

Focus:

Clean & Jerk complex

10 min EMOM

1 Power Clean 

2 Front squat

2 Push press

2 Hang Clean & Jerk

 

WOD:  

21-15-9

Hang Clean & Jerk 35/25#

Burpee over Db

 

Accessory

50 Sit ups

30 Penguins

10 V-ups

Saturday (2020JUN13)- WOD

WOD:

in Teams of 2+

For Time

300cal Echo Bike

and

Max Effort Reps of Thrusters 155/105# and Slam Ball over Shoulder 40/30#

  • Reps of Thrusters and Slam Balls must equal each other at end of Echo Bike Cals
  • 1 Person on Echo Bike and 1 Person Working on reps at a time