Tuesday 1/22/19

Warm up: Partner warm up – each partner does 2 rounds

Partner A performs jog to end of fence and back + 10 sec active hang + 5 hollow rocks + 5 HR push ups

Partner B rows until A finishes 

Switch and repeat

Strength: None

WOD: 44 min running clock

WOD 1) 12 min row

30 sec @ 100% effort

90 sec @ 50% effort

*Rest 4 min

WOD 2) 12 min – Every 3rd min on the min

Run 400m

*Rest 4 min

WOD 3) 12 min alternating EMOM

A) Unbroken push ups

B) Unbroken pull ups

*score is total reps

Accessory: 3 x 30 sec ea

Bretzel

Cobra pose

Calf stretch at rig (straight knee)

Monday 1/21/19


Warm up: 10 min cap

Row / Bike 90 sec

9 Front squats (empty bar)

9 Push press

9 good mornings

Row / Bike 60 sec

6 Front Squats

6 Push Press

6 Good mornings

Row / Bike 30 sec

3 Front Squats

3 Push Press

3 Good mornings

Strength: Clean & Jerk, 20 min EOMOM

5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 80-85%, continue with singles adding weight as able

WOD: For time, 9 min cap

3 Rounds

6 Power Snatch (95/65)

6 Pull ups

3 Rounds

6 Squat Snatch (95/65)

6 C2B Pull ups

Accessory: Superset 3 Rounds

Posterior fly x 10-12

Shoulder mobility reach 30 sec / side

Friday 1/18/19


Warm up:

3 Rounds supine:

x 6 Straight leg raise (3 / side slow)

x 6 bridges

2 Rounds from plank position

x12 Mountain climbers

x 6 Downward dog calf stretch (3 / side)

1 Round from standing

50 ft walking single leg reach

50 power skips

Strength: Good Mornings

4 x 6 AHAP

WOD: 6 min AMRAP

12 DB alternating snatches (50/35, total reps)

6 TTB

3 Bar MU

Accessory: 

GHD hip ext 3 x 10 

Supine hamstring stretch 3 x 30 sec

At least one stretch of your choosing (or ask Coach for ideas)

Thursday 1/17/19 


Warm up: 

50 ft walking knee to chest

50 ft walking quad stretch

10 sec active hang

50 ft lateral shuffle L

50 ft lateral shuffle R

10 prisoner squats

50 ft burpee broad jump

50 ft jog

Then

10 wall balls performed in 2-3 sets

WOD (performed first): “Karen”, 10 min cap

150 WBS for time (20/14)

Strength: 3-4 Rounds, NFT

100 ft farmers carry (heavy)

6-12 strict ring dips

12 Lateral lunges (6 / side, add load if able)

Accessory: 3 x 30 sec ea

Couch stretch

Straddle sit

Wednesday 1/16/19


Warm up: 

6 min AMRAP (moderate pace)

5 single arm lat pull downs / side

4 Scapular ring rows

3 Jump squats

2 Lunges / side

1 min row

Strength: Chest supported Row (on incline bench)

3 x 12 AHAP

*min one warm up set of 6+

WOD: 25 min running clock

10 min row

15 sec at 100% effort, 45 sec at 50%

Rest 5 min

10 min EMOM

A) Run to end of fence and back AFAP

B) Rest

Accessory: 3 x 30 sec ea

Sleeper stretch – gentle!

Half kneeling hip extension

Tuesday 1/15/19

Warm up: 3 Rounds

1 min bike or row – increase pace ea round

3 squat stretches with 2 sec pause

3 shoulder bridges with 2 sec pause

Strength: Superset

A1) Back Squat

5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%

A2) Deficit push up

start warm up when @ 75% of squat, 5 standard, 5 with 25 lb plate deficit, (4×8 with 45 lb plate deficit)

WOD: Tabata

A) Cal bike

B) Bicycle Crunches

C) Push Press (75/55)

D) Double unders

Accessory: 3 x 30 sec ea

Pec Stretch

Loaded 1/2 kneeling ankle dorsiflexion

Monday 1/14/19

Strength: 12 min EMOM

A) 6 Touch & go power snatches

B) 3-6 Strict pull ups

C) 6 Power snatch singles

D) 3-6 Strict chin ups

WOD: “Helen”, 3 RFT, 20 min cap

Run 400m

21 KB swings (53/35)

12 Pull ups

Accessory: Superset, 3 Rounds ea

A1) Quadraped T-spine rotation, 3 x 3 breaths

A2) Downward dog hold, 30 sec

B1) Quadraped wrist extension, 30 sec

B2) Birddog x 10 reps

Friday 1/11/18


WOD: For total reps, 17 min running clock

Strength: DB Push Jerk 5 x 5 AHAP *Minimum 2 warm up sets

5 min AMRAP

10 Push ups

10 TTB

Rest 1 min 

5 min ARAP

10 cal bike

10 DB snatches (50/35)

Rest 1 min

5 min AMRAP

10 burpees

10 sit ups


Notes: Bike is preferred for WOD, however classes > 12 may utilize rowers.


Accessory: Choose a skill and perform at least 5 min practice
A) Double unders

B) Pistols

C) Muscle up transition

Thursday 1/10/19

Strength:

Pause OH Squat, 25 min running clock

A)15 min to build up to a heavy set of 3 OH squats with 2 second pauses

B) 10 min to complete additional 2 sets of 3 at 85% of A or greater
WOD: NFT, 15 min running clock continue until you have reached time limit or at least 150 reps.

Max Effort WBSWALK 200m

*Score is longest set, don’t hold back!

Wednesday 1/9/19

Strength:See accessory
WOD: Partner WOD, all reps/meters are team totals,

40 min capBuy in:

30 Burpee pull ups

6 Rounds1,000m row

4 Rope climbsCash out:

30 Burpee pull ups


Accessory:A) Chest supported Row8, 6, 4 x 4*goal is heavier than last week’s DB rows

B1) Child’s pose lat stretch 3 x 30 sec

B2) T-spine extension on foam roller 30 sec