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WOD Archive for June 2018

June 15, 2018

  1. Warm-up

Total Body Foam Roll

 

  1. Strength

2x10

Bulgarian Split Squat (Lat Stretch after each set)

KB Hip Thruster (Pec Stretch or lacrosse ball elbows after each set)

 

  1. WOD

5 Muscle-ups (choose ring or bar)

10 Burpees

5 Muscle-ups (choose ring or bar)

10 Box Jumps

5 Muscle-ups (choose ring or bar)

10 Side to Side Hops on the Box

5 Muscle-ups (choose ring or bar)

10 Lunge Jumps each leg

5 Muscle-ups (choose ring or bar)

10 Box Pistols (5 each leg)

 

  1. Remaining Time

Abs and Low Back

 

Lite Class

Core Work and BodyWeight Bonanza!

June 14, 2018

  1. Warm-up

2 Rounds of

200m Run

Lunge Down/Back

:30 Supinated Hang from Rig

Downward Dog to Runner’s Lunge x 10 each side

Once complete, you will go through a coach led barbell warm-up.

 

  1. Conditioning

Partner WOD

1 Mile Run Buy In (both partners run)

Then complete

30 Power Snatches 95/65

30 Hang Squat Snatches 95/65

30 OHS 95/65

800m Run

30 Power Cleans 135/95

30 Front Squats 135/95

30 Thruster 135/95

400m Run

 

  1. Remaining Time

Mobility

 

Lite Class

Partner WOD

1 Mile Run Buy In (both partners run)

Then complete

60 Wall Ball Each

60 Partner Tosses Side to Side

800m Run

60 Leg Raises Each with Partner Throwdown

60 Partner High Fives

      1 Mile Run

June 13, 2018

  1. Warm-up

2 Rounds of

20 Box Step Ups Each Leg

200m Run

20 Box Jumps

200m Run

20 Burpees

200m Run

 

  1. Strength

3 x 10 of the following

Back Rack Box Step Downs with Slow Descent

Rear Foot Elevated Single Leg RDL (Slow)

Strict HSPU

 

  1. Conditioning

7:00 AMRAP

10 KBS 53/35

50 Double Unders

 

Lite Class

2 Rounds of

7:00 AMRAP

10 KBS 53/35

50 Double Unders

 

7:00 AMRAP

200m Run

20 Burpees

 

7:00 AMRAP

10 Bulgarian Split Squats each leg

15 Hollow Rocks

June 12, 2018

  1. Warm-up

800m Run

2 Rounds of

:30 Wall Scap Hold

Scap Wall Reps x 10

Bird Dog x 5 each side with :05 Hold per rep

Reverse Snow Angels x 10

Elbow Plank to Press up x 10

 

  1. Skill Work

Strict Pull-up

Kipping Pull-up

Butterfly Pull-up

 

  1. Conditioning

3:00 on/3:00 off

Complete 1 Sprint Down/Back  Starting at the Rig

Then Complete 2 Pull-ups

2 Sprints down/back and 4 Pull-ups

3 Sprints down/back and 6 Pull-ups

Continue the ladder until we get to 3:00 then rest 3:00

Next do the same thing with Burpees

We will do the same thing with 2:00 on/2:00 off and the same exercises followed by

1:00 on/1:00 off of pull-ups and burpees.

 

Lite Class

Class Warm-up and WOD

Sprints make you…J

(Modification if needed will be jumping pull-ups)

June 11, 2018

Coach Led Warm-up

 

2.    Hip Stability Drills

Airplanes

Single Leg 3 Cone Drill

 

3.    Tempo Back Squats

5x3 @3331 Tempo

 

4.    Accessory Work

3x 10 of the following

Z Press

Tempo DB Bicep Curl (3030)

Tempo DB Bench Press (3030)

 

Lite Class

Coach Led Warm-up + Single Leg 3 Cone Drill

4 Rounds of 

Minute 1: 12 Back Squats

Minute 2: 8 Burpees

Minute 3: 20 Sit-ups

Minute 4: 100m Run

Minute 5: 12 DB Push Press

Minute 6: 12 Deadlifts

June 8, 2018

  1. Warm-up

2 rounds of 10

Front Squat

Push Press

Kip Swings

Burpees

 

  1. Ankle Mobility

 

  1. Oly (similar to 5/15 with 5% increase in weight and)

Every 1:30 for 5 rounds complete

3 T&G P. Cleans + 3 Front Squats + 3 S2OH @75% of 1RM Jerk.

 

  1. Conditioning

Open Wod 13.4 with a Twist

AMRAP in 14 minutes with a 3 OTB Burpee EMOM

3 Squat Clean-and-Jerks (135/95 lb)

3 Toes-to-Bars

6 Squat Clean-and-Jerks (135/95 lb)

6 Toes-to-Bars

9 Squat Clean-and-Jerks (135/95 lb)

9 Toes-to-Bars

12 Squat Clean-and-Jerks (135/95 lb)

12 Toes-to-Bars

If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.

 

Lite Class

Class Warm-up

Core Work

Class WOD

June 7, 2018

  1. Warm-up

Line Drills

 

  1. Core Work

 

  1. Partner WOD for Time

Each partner will complete

5-250m row sprints

3-400m run sprints

 

Lite Class

Deck of Cards

June 6, 2018

Head to Toe Warm-up with your Coach

 

Tempo Back Squats Week 4

4x4 with 4441 Tempo

(:04 down,:04 hold, :04 up, :01 at the top)

(Next week will be 3331)

 

Tabatas

4x in a row of Wall Ball 20#/14#

Rest 1:00

4x in a row of Double Unders

Rest 1:00

4x in a row of Wall Ball 20#/14#

Rest 1:00

4x in a row of Double Unders

 

Lite Class

35:00 AMRAP

Partner 1 Rows 350m

Partner 2 completes AMRAP of

4 Pull-ups

8 Thrusters

12 Knees to Elbows

*Pick up where your partner left off

June 5, 2018

Warm-up

400m run then

10 of the following

PVC Pass Through

PVC OHS

Kossack Squat with PVC OH

 

Shoulder Snatch Prep

 

Conditioning

For Time:

5 rounds of

800m run

5 Full Snatches at 75% of 5/23 weight

 

Lite Class

5 Rounds of

800m Run

25 KBS

25 Goblet Squats

June 4, 2018

Warm-up

Shoulder Impingement Prevention 

Then 3 rounds of

:30 HS Hold

25 Lunge steps

:20 Hollow Hold

15 Burpees

10 Scap Pull-ups

5 Thoracic Rotation Each side

 

Gymnastics Prep

4 rounds of 

:20 on/:10 off Hollow Rocks

Then

3x10 of the following

T-Push-ups

Perfect Kip Swings

Ring Rows with: 04 Negative 

*Once done with the above, your Coach will go over Jumping Bar Muscle-up Drill.

Complete 15-20 reps with the goal of going to the lowest box possible.

 

Conditioning

50 Burpee Box Jumps 24”/20”

40 Sit-ups

30 Lunge Jumps

20 Perfect Push-ups

10 Rope Climbs

 

Lite Class

Class Warm-up

Then 2 Rounds of 

50 Box Jumps 

40 Sit-ups

30 Lunge Jumps

20 Perfect Push-ups

10 Pull-ups

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