Warm up: 3 Rounds 4 scapular pull ups 1 min bike or row 4 tempo ring rows (2:2:2:2) 1 Wall walk 4 Reverse burpees (use hands as needed, but must hit hollow body position)
Strength: Every 2 min for 10 min (5 sets) Unbroken strict pull ups *Score is total reps, preferred scale is 2-3 eccentric, compare to 11/15/19
WOD: 16 min EMOM A) 5 Tempo Push Jerks (5:1:X:1) B) 30 sec L-sit hold C) 30 sec bike D) Rest
Accessory: 3 x 30 sec eaChild’s pose lat stretchActive shoulder extension with PVC
Warm up:(outside) Jog 200m high knees to end of building butt kicks to speed bump lateral shuffle to line lateral suffle (opposite) to end of fence (inside) 2 Rounds, 2 sec holds 6 dynamic lizard poses 6 downward dog calf stretches
Strength: (After WOD) 3 Rounds for quality 5 Tempo RDL’s (5:1:x:1) 10 Hip Thrusts 15 / side cossack squats 200m recovery jog *aim for less than 1 minute rest between movements, 5 min or less per round
WOD: For time1 mile run
Accessory: 3 x 30 sec ea Piriformis stretch Straddle sit
Notes: Scale 1 mile run if time is expected to exceed 12 minutes. Loads for strength work may be adjusted by feel and should BE DIFFICULT. Cossack squat may be loaded with dumbbell or KB in goblet hold, however do not load unless form is optimal.
Warm up: Row or bike 3 min, then 2 Rounds 1 Shoulder CAR ea side 2 pull to stands 3 reps each with PVC or empty bar – Press – Push Press – Split Jerk
Strength: 15 min alternating EMOM A) 3 Push Presses + 2 Split Jerks B) Legless Rope Climb (Rx+ from seated position) C) Rest *Warm up push press with 5 @ 50, 4 @ 65, 3 @ 75%, aim for 80-85% of PP and adjust as needed
WOD: For time, 15 min cap 12,9,6 HSPU C2B pull up Rest 3 min Repeat *score is final time
Accessory: 3 Rounds Quadraped T-spine rotation 5 breath hold per side 30 sec shoulder bridge
Notes: Standard scaling options for HSPU. If scaling should be a difficulty version. Athletes may need to break up reps from the beginning, but should finish first part in under 5 minutes if scaled correctly.
Warm up: 2 Rounds 12 DU’s or Penguin claps 9 Hollow rocks 6 Prying goblet squats 3 x 3 way lunge (no load)
Strength: 3 Rounds Suitcase carry to end of fence and back (switch hands for way back) 15 pallof presses / side
WOD (Performed first): 10, 8, 6, 4, 2 Double KB Front Squat (53/35 per hand) Double KB Lunge (53/35 per hand) 22 Double Unders (reps stay the same every time)
Accessory: 3 x 30 sec ea Straddle sit with tricep stretch Couch stretch
Notes: Pallof press should be treated as a core exercise, not a shoulder exercise. Square up hips and shoulders to start and maintain perfect alignment throughout.
Strength: 15 min EMOM Power Snatch start @ 70%, increase only if form is maintained. Goal is consistency! *Warm up: 5 @ 40%, 4 @ 55%, 3 @ 65%, perform as singles
WOD: 3 min for max reps 10 cal bike 10 burpee box jump overs *no calorie reset required
Accessory: 3 x 30 sec ea 2-position ankle dorsiflexion Kneeling quad stretch
Tuesday 1/7/19
/in Daily WOD /by Cori SmithWarm up: 3 Rounds
4 scapular pull ups
1 min bike or row
4 tempo ring rows (2:2:2:2)
1 Wall walk
4 Reverse burpees (use hands as needed, but must hit hollow body position)
Strength: Every 2 min for 10 min (5 sets)
Unbroken strict pull ups
*Score is total reps, preferred scale is 2-3 eccentric, compare to 11/15/19
WOD: 16 min EMOM
A) 5 Tempo Push Jerks (5:1:X:1)
B) 30 sec L-sit hold
C) 30 sec bike
D) Rest
Accessory: 3 x 30 sec eaChild’s pose lat stretchActive shoulder
extension with PVC
Monday 1/6/19
/in Daily WOD /by Cori SmithWarm up:(outside)
Jog 200m
high knees to end of building
butt kicks to speed bump
lateral shuffle to line
lateral suffle (opposite) to end of fence
(inside)
2 Rounds, 2 sec holds
6 dynamic lizard poses
6 downward dog calf stretches
Strength: (After WOD) 3 Rounds for quality
5 Tempo RDL’s (5:1:x:1)
10 Hip Thrusts
15 / side cossack squats
200m recovery jog
*aim for less than 1 minute rest between movements, 5 min or less per round
WOD: For time1 mile run
Accessory: 3 x 30 sec ea
Piriformis stretch
Straddle sit
Notes: Scale 1 mile run if time is expected to exceed 12 minutes.
Loads for strength work may be adjusted by feel and should BE
DIFFICULT. Cossack squat may be loaded with dumbbell or KB in goblet
hold, however do not load unless form is optimal.
Saturday 1/4/20
/in Daily WOD /by Cori SmithWarm up:
Row or bike 3 min, then
2 Rounds
1 Shoulder CAR ea side
2 pull to stands
3 reps each with PVC or empty bar
– Press
– Push Press
– Split Jerk
Strength: 15 min alternating EMOM
A) 3 Push Presses + 2 Split Jerks
B) Legless Rope Climb (Rx+ from seated position)
C) Rest
*Warm up push press with 5 @ 50, 4 @ 65, 3 @ 75%, aim for 80-85% of PP
and adjust as needed
WOD: For time, 15 min cap
12,9,6
HSPU
C2B pull up
Rest 3 min
Repeat
*score is final time
Accessory: 3 Rounds
Quadraped T-spine rotation 5 breath hold per side
30 sec shoulder bridge
Notes: Standard scaling options for HSPU. If scaling should be a
difficulty version. Athletes may need to break up reps from the
beginning, but should finish first part in under 5 minutes if scaled
correctly.
Friday 1/3/20
/in Daily WOD /by Cori SmithWarm up: 2 Rounds
12 DU’s or Penguin claps
9 Hollow rocks
6 Prying goblet squats
3 x 3 way lunge (no load)
Strength: 3 Rounds
Suitcase carry to end of fence and back (switch hands for way back)
15 pallof presses / side
WOD (Performed first):
10, 8, 6, 4, 2
Double KB Front Squat (53/35 per hand)
Double KB Lunge (53/35 per hand)
22 Double Unders (reps stay the same every time)
Accessory: 3 x 30 sec ea
Straddle sit with tricep stretch
Couch stretch
Notes: Pallof press should be treated as a core exercise, not a
shoulder exercise. Square up hips and shoulders to start and maintain
perfect alignment throughout.
Thursday 1/2/20
/in Daily WOD /by Cori SmithWarm up:
Burgener Warm up (Snatch)
Strength: 15 min EMOM
Power Snatch start @ 70%, increase only if form is maintained. Goal is
consistency!
*Warm up: 5 @ 40%, 4 @ 55%, 3 @ 65%, perform as singles
WOD: 3 min for max reps
10 cal bike
10 burpee box jump overs
*no calorie reset required
Accessory: 3 x 30 sec ea
2-position ankle dorsiflexion
Kneeling quad stretch
Notes: Burgener warm up: https://www.youtube.com/watch?v=Y5YFU_iuwJ4 .
Run WOD in heats as needed