Workout of the Day (WOD)
September 20, 2018
Warm-up
2 Rounds
Spidermans x 10
Glute Activation x 1:00 per side
Clam Shells x 20 per side
Ankle Mobility
Back Squat Week 1 Day 2
Warm-up to 50% of your 1RM + 5-10#
Complete 1 set of Back Squats x 20 @50% of your 1RM + 5-10#
Team WOD
Teams of 3 Complete
5:00 ME/1:30 Rest
Ski Erg
Bike
Row
Score is Total Calories of all 3 movements
Lite Class
Class Warm-up
21-15-9
Ski Erg
DB Snatches (21 each arm, 15 each arm, 9 each arm)
Rest 2:00
21-15-9
Bike
Burpees over the DB
September 19, 2018
Warm-up
Wall Ball x 20
Strict Pull-up x 10
Wall Ball x 15
Strict Pull-up x 5
15:00 Coach Led Mobility
Conditioning
For Time:
800m Run
21 Power C&J 155/105
1 Rope Climb
400m Run
15 Power C&J 155/105
2 Rope Climbs
800m Run
9 Power C&J 155/105
3 Rope Climbs
Lite Class
Class Warm-up and Class WOD
September 18, 2018
Warm-up
Complete Coach Led Upper Body Warm-up with Focus on Shoulders
Thoracic Extension on Foam Roller
Elbows Together (External Rotation)
Internal/External Rotation
Arm Circles
Serratus Anterior Push-ups
Band Pull Aparts
Band Face Pulls
Wall Press
Skill Work
Handstand Push-up Variations and Scaling Options
(If you are proficient in HSPU, you will do EMOM 10 of 3 strict or deficit HSPU)
Conditioning
15 Cal Row
3 HSPU
12 Cal Row
6 HSPU
9 Cal Row
9 HSPU
6 Cal Row
12 HSPU
3 Cal Row
15 HSPU
Lite Class
Warm-up
2 Rounds of
800m Run
500m Row
400m SkiErg
HSPU Skill Work
5 Rounds of
15 Cal Bike
10 Burpees
September 17, 2018
Warm-up
400m run then
Air Squats x 15
Lunge Steps x 15 each leg
World’s Greatest Stretch x 10 each side
Back Squat Week 1 Day 1
Warm-up to 50% of your 1RM
Complete 1 set of Back Squats x 20 @50% of your 1RM
Conditioning
3 Rounds of :50 on/:10 Rest (transition)
1. Sit-ups
2. Box Jumps 24/20”
3. Russian KBS 53/35
4. Hollow Rock
5. DB Single Arm Hang Power Clean & Jerk (Switch every 5 reps)
6. Rest
Lite Class
Class Warm-up
3 Rounds of :50 on/:10 Rest (transition)
1. Sit-ups
2. Box Jumps 24/20”
3. Russian KBS 53/35
4. Hollow Rock
5. DB Single Arm Hang Power Clean & Jerk Right Arm
6. DB Single Arm Hang Power Clean & Jerk Left Arm
7. Back Squat
8. Mountain Climber
9. Rest
September 14, 2018
Warm-up
Lunge Down and Back with a: 03 hold per step to stretch out the hip flexors.
10 of the following with an empty barbell:
Hang Power Clean
Front Squat
Strict Press
Good Morning
BTN Push Press
20:00 to Build up to your best weight in the following complex:
Power Clean + Front Squat + Push Jerk + Hang Squat Clean + Split Jerk
Accessory Work
Reverse Hyper demo and explanation
DB Pullover x 10 (3 sets) 3030 tempo
DB Bicep Curls x 10 each arm (3 sets) 3030 tempo
Accumulate 2:00 of L-Sits
Lite Class
22 DL
22 OHS
22 burpees
22 bent over rows
22 DB squat cleans
*400m run after each exercise
September 13, 2018
Warm-up
1 Mile Run
Coach Led Mobility
Teams of 3 complete (1 work/2 rest)
2 Rounds of
300 Double Unders
2000m Row
100 Box Jumps
*After each completed movement, each athlete must complete 1 rope climb.
Lite Class
Same as regular
September 12, 2018
Warm-up
2 Rounds of
Air Squats x 25
Glute Activation x 1:00 per side
1 arm KBS x 10 each side
Barbell Warm-up
WOD Prep
Warm-up to 15-20# heavier than you will go in the wod and complete
2 Rounds of
100m run
3 Power Snatches
Then
3 Rounds of 100m run
3 OHS
For Time
3 Rounds of
200m Run
10 Power Snatches 145/100
Then
3 Rounds of
200m Run
10 OHS 145/100
Lite Class
Core Warm-up with Coach Josh
Class will be divided into 2 groups to complete the following movements (reps will be determined by the number of people there)
Wall Ball
Sprints
KBS
Row
September 11, 2018
Take a moment today to remember all who lost their lives on this day 17 years ago.
Warm-up
Spider-Man’s x 10
Scorpions x 10
Push-ups x 10
Burpee Broad Jump Down and Back
Handstand Walk Progression Drills
Hero WOD
3 Rounds For Max Reps
1 minute Squat Cleans (155/105 lb)
1 minute Shuttle Sprints (20 ft forward, 20 ft backwards)
1 minute Deadlifts (245/165 lb)
1 minute Burpees
1 minute Jerks (155/105 lb)
Rest 1:00
US Army Sergeant Jason A. Santora, of Farmingville, NY, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, GA died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents.
He is survived by his parents Gary and Theresa and sister Gina.
Lite Class
Same as regular class.
September 10, 2018
Warm-up
2 Rounds of
20 Lunge Steps Each Leg
15 Burpees
10 STRICT Pull-ups
Back Squat
1x10 @50%
1x10 @55%
1x10 @60%
For Time
60 DB Snatches 50/35
50 Med Ball Cleans 20/14
40/30 Calorie Row
30 Burpees Over the Medball
Lite Class
5 Rounds of
20 DB Snatches
20 Med Ball Cleans
20 Calorie Row
20 Burpees Over the Medball
September 7, 2018
Warm-up
10:00 Line Drills
WOD Prep:
2 Rounds of
5 empty bar Bear Complex
Run 100m
1 Rope Climb
Run 100m
For Time:
15 Bear Complex 115/75
Run 800
5 Rope Climbs
Run 400m
15 Bear Complex
Run 800m
5 Rope Climbs
Run 400m
Lite Class
Same as regular