Wednesday 2/19/20

Warm up: 2 Rounds, 1st coach led, 2nd at own pace
10 sec active hang
8 Downard dog calf stretches
6 Double DB RDL’s (LIGHT – reccomended 25/15)
4 Devils presses (As above)
200 m jog

Strength: Review sandbag and continue devil’s press warm up as needed

WOD: 35 min AMRAP
1 Legless rope climb
2 Sandbag over yoke
3 Devil’s Presses (50/35 per hand)
400m run

Accessory: 3 Rounds
Hip 90/09 position 30 seconds with 10 IR lifts
20 sec Frog + wrist extension stretch

Notes: Scale for legless rope climb may be standard rope climb or x 2
pull to stand. If unable to use heavy sandbags, use heavier slam ball
and THROW over yoke (make sure there is room) or over back into wall
(saves on room). Devi’s press should be heavy enough to be
challenging, but the Rx weight will not be appropriate for many
athletes.

Tuesday 2/18/20

Warm up:
5 Unloaded good mornings (2 sec hold)
50 ft bear crawl – high hips
5 Prying squat holds (2 sec hold)
50 ft over unders facing cinderblock wall
5 Prisoner squats (2 sec hold)
50 ft over unders back to cinderblocks
5 squat jumps
Then 2 min row,  starting slow building to expected 2K pace

Strength (after WOD): Anderson Front Squat, 25 min running clock
A)15 min to build up to a heavy set of 5 (must be unbroken with bar
coming to rest at bottom)
B) 10 min to complete 10 singles at same weight as A) – focus on SPEED
*Newer athletes substitute pause FS

WOD: 2K Row for time, 12 min soft cap

Accessory: 3 Rounds
10 L-sit lift offs + 30 sec bilateral hamstring stretch
3 Shrimp Squats + 30 sec half kneeling quad stretch

Notes: Anderson squats are performed in back racks with the bar
resting on the safety pins. Bar height should be set to at lowest
position of front squat, but should be adjusted up if athlete is
unable to achieve neutral spine. For set of 5 athlete must allow the
bar to come to a rest between each rep. Athletes should be paired by
depth and weight if possible, but  changing plates is easier than
changing the safety pins, so pairing by pin height takes priory.
Wooden jerk blocks may be used to create a fourth lifting station.
Newer athletes can perform pause front squat or goblet squat working
up to a challenging set of 5.

Monday 2/17/20

Warm up: 3 Rounds
1 Shoulder CAR
15 DU’s (scale – BS, FS, PC)
1 min bike or row
Then coach led KB snatch practice

Strength (After WOD): Bench press 1 and 1/2 reps
10 x 3

WOD (performed first): 6 Min AMRAP
30 KB Snatches (44/26)
30 DU’s
*Scale as needed with goal of all sets unbroken

Acessory: 3 Rounds
12 reps incline press + 30 sec shoulder bridge
12 elevated calf raises + 30 sec calf stretch

Notes: For WOD each set of KB snatches is 30 total. Preferred scale is
SA KB swing with bent arm and 1/2 rotation (thumb up at top). Athlete
may switch hands as needed or may complete 30 on one hand and switch
hands for next round. Swing style snatch is preferred (not dead
snatch). For bench Press 1 and 1/2 reps means that athlete lowers bar
to chest, lifts half way up, lowers to chest again and then lifts to
full extension for every rep. The first 3 sets should be considered
warm up. Sets 4-10 should be at a challenging weight, but do not have
to be kept at the same load. Spotters are mandatory! Recommend approx
2 min rest between sets, coach may place a time cap based on remaining
time.

Saturday 2/15/20

Warm up: Partner up
Partner A: Row 90 sec
Partner B: 30 sec side plank, 30 sec plank, 30 sec side plank
Switch
Then Repeat (2 rows and 2 of ea plank / partenr)

Then warm up back squat: 5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @85%, 1 @ 90%,
determine opening weight based on feel.

Strength: 18 min Alternating EMOM
A) 3 Back Squat
B) 6 Slam ball slams (for power, not time)
C) Rest

WOD: NFT
A) 400m KB carry -May switch between farmers carry and rack carry, may
not use any other style of carry (Rx 53/35). If bells are set down,
must perform 5 Double KB squats before starting again.
B) 60 lateral lunges (30/leg), break up as needed, add load if able to do >10
C) 60 Pallof press to OH (30/side), switch every 10 reps

Accessory: 3  Rounds
Quadraped hip circles x 10
30 sec frog stretch

Notes: For back squats, athletes should either have a spotter, be 100%
comfortable dropping, or use safety pins in back racks.

Friday 2/14/20

Warm up: Every 30 sec for 6 min
A) 10 sec active hang + 3-5 jumping jacks
B) 10 sec pike hold + 3-5 jumping jacks
C) 10 sec hollow body hold + 3-5 jumping jacks

Strength:
Chest supported Incline Row
4 x 8
30 sec hanstand hold after ea set

WOD: Partner WOD, 3 Rounds for max reps, 20 min running clock
2 min max pull ups
2 min max push press (75/55)
2 min max partner med ball sit ups
1 min rest
*One partner working at a time, switch as desired, score is total reps

Accessory: 3 x 30 sec ea
Shoulder bridge
Child’s pose lat stretch

Notes: For WOD one partner is working at a time for all stations
except partner med ball sit ups (alternating). May break up reps any
way they desire. Jumping pull ups and ring rows are both acceptable.
Should be fast paced, high intensity.

Thursday 2/13/20

Warm up:
Row 3 min, then grab a PVC
6 Power cleans
6 Front squats
6 Front rack lunges
6 Bar facing burpees

Strength (After WOD): 12 min alternating EMOM
A) 10 sec DL iso hold
B) 10 sec hip thrust iso hold

WOD (Performed first): 5 RFT, 12 min cap
6 Power Cleans (135/95)
6 Front Squats
6 Front Rack Lunges
6 Bar Facing Burpees

Accessory: 2 min ea
Straddle sit with forward lean
Hip 90/90 (ea side)

Notes: For WOD, athletes who did not finish last week’s chipper
workout within the time cap must scale. This workout involves a
heavier load and the same total number of reps.

Wednesday 2/12/20

Warm up: 2 Rounds
Jog 200m
9 KB DL
6 Beat Swings
3 Ring Rows
Then review WOD and allow for additional specific warm up / practice time

Strength: None

WOD: 30 min AMRAP
3 Bar MU
6 TTB
9 Russian Swings (70/53)
Run 400m

Accessory: 3 Rounds, NFT
3 L-sit chin ups as slow as possible (goal is 30+ sec) Immediately
into 15 band pull aparts
Stretch of choice while resting between rounds

Notes: MU scale will be pull up portion only today. Use most
challenging version possible.

Tuesday 2/11/20

Warm up:
50 ft bear crawl
15 DU’s or BS
5 Squat Thrusts
15 DU’s or FS
5 HR Push ups with Hands behind head
15 DU’s or PC
5 Burpees to target (must be at least 6 in out of reach)
50 ft reverse bear crawl

Strength (After WOD): Pause Board Press, 3 sec pause
5, 4, 3, 5 x 2 AHAP
Then 1 ME set @ 70% of 1RM

WOD (Performed first): 10 min ladder
DU’s – 10, 20, 30, 40, 50,
Burpees – 10 on all rounds

Accessory: 3 x 30 sec ea
2-position ankle dorsiflexion
Twisted Cross

Notes: Due to high volume of jumping, scale will be 2x singles,
however DU practice / attempts are recommended for any athlete who can
consistently perform > 100 singles unbroken. There is no set
percentage for today’s strength work, however athletes who performed
board press last week should aim for a 5% heavier load on working sets
today and then continue to build if able (2 reps today vs 3 last
week).

Monday 2/10/20



Warm up: 2 Rounds
5 Sit ups
4 Beat Swings
3 Squat Stretches
2 HR Push ups with shoulder mobility reach
1 min Row

Strength (After WOD): 3-Position Pause Front Squat
6 x 3 with 3 sec at ea position
A) 1/4 Squat
B) 1/2 Squat
C) Full Squat
*Pauses are on the descent, drive up as fast as possible from C.

WOD: “Baseline” For time, 10 min cap
500m row
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
*Run in two heats with partner judging

Accessory: 3 x 30 sec ea
Standing Figure 4 Stretch
Lunge with cross-grab quad stretch

Notes: Compare “Baseline” to 1/13/20, 2/11/19, & 1/7/19. Baseline
should be run in two heats with athletes judging each other to ensure
all movement standards. For front squats suggested warm up is 5 @ 50%,
4 @ 65%, 3 at target weight without tempo, then start working sets.
May adjust load as needed during working sets. Should be DIFFICULT.

Saturday 2/8/20

In House Competition!