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WOD Archive for July 2018

August 1, 2018

  1. Warm-up

Foam Roll

Band Stretches on the Rig

 

  1. Abs for Days!

 

  1. Interval Training

3 Rounds of

:30 work/:45 rest

Hang Power C&J 135/95

OTB Burpees

Thrusters 135/95

 

Lite Class

Core Work then

 

10 down to 2 by 2 Hang Power C&J

200m Run

10 down to 2 by 2 OTB Burpees

100m Run

10 down to 2 by 2 Thrusters

200m Run

July 31, 2018

  1. Warm-up

2 Rounds of 10 of the following

Spidermans with twist

Scorpions

Lunge

Burpee

Pass Through

PVC OHS

 

  1. Barbell Snatch Warm-up  

 

  1. Take 65% of your best Snatch from 7/25

Every 2:00 for 8 rounds complete

1 Snatch from ground + 1 Snatch at knee + 1 Snatch in Position 1

And  1 set of 3

:05 chin over the bar hold + :05 Negative

 

  1. Conditioning

Power “Amanda”

9-7-5

Power Snatches 135/95

Ring Muscle-Ups

 

Lite Class

4 Rounds of

30 Slam Ball

30 Lunge Jumps

30 Burpees

300m Run

July 30, 2018

  1. Warm-up

20 Cal Row

20 Slow Air Squats with Perfect Form

20 Double Unders

Foam Roll

 

  1. Skill Work

Ring MU Strength Work

               

  1. Conditioning

For Time

50 Cal Row

100 Double Unders

500m Run

40 Cal Row

80 Double Unders

400m Run

30 Cal Row

60 Double Unders

300m Run

20 Cal Row

40 Double Unders

200m Run

10 Cal Row

20 Double Unders

100m Run

 

Lite Class

Same as Regular Class

July 27, 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

 

Handstand Hold/Walk Practice

 

Tabata Row with Burpee Penalty

Goal

Men: 1000m

Women: 850m

 

Remaining Time: Mobilize or GOAT Work

 

Lite Class

Warm-up with Coach John

4x through

Air Squats

Mountain Climbers

Hollow Rocks

Lunges

Rest 2:00

Tabata Row with Burpee Penalty Goal: 850m

Rest 2:00

4x through

Air Squats

Mountain Climbers

Hollow Rocks

Lunges

Tabata Row with Burpee Penalty Goal: 850m

 

July 26, 2018

Warm-up

2 Rounds of 

400m run

10 Empty Bar Hang Power Cleans

10 Good Mornings 

10 Scorpions each side

10 World’s Greatest Stretch each side

 

Front Rack Mobility Drills

 

Power Clean Practice

15:00 to Build up to a Heavy Set of 5 T&G Power Cleans

 

Conditioning

Partner WOD

3-3:00 Rounds with 3:00 Rest

1 Sprint Down/Back + 1 Power Clean 165/110

2 Sprints Down/Back + 2 Power Cleans 165/110

Continue in the ladder until the 3:00 mark then rest 3:00 while your partner goes

 

Lite Class

Class Warm-up

3 Rounds of Each Movement

2:00 Work/2:00 Rest Alternating Between Movements each round

1 Sprint Down/Back + 1 Power Clean, 2/2, 3/3 until clock beeps.

Rest 2:00

1 Sprint Down/Back + 1 Front Squat, 2/2, 3/3 until clock beeps

Rest 2:00

1 Sprint Down/Back + 1 Slam Ball, 2/2, 3/3 until clock beeps

 

July 25, 2018

Warm-up

30 Burpees to get some blood flow then

10 pass Throughs

10 PVC OHS

 

Shoulder Stability

Band External Rotation x 10 each way

Plank Plus x 1:00

 

Snatch Prep- Coach Led

 

Snatch Practice

4 Singles @50%

4 Singles @60%

4 Singles @65%

3 Singles @70%

3 Singles @75%

2 Singles @80%

1 Single  @85%

1 Single  @90%

3 attempts @95%+

 

Conditioning

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

 

Lite Class

1:00 of the following

Lunges

Plank - Elbows

Air Squats

Spidermans

Wall Sit

 

Annie with Burpees 

50-40-30-20-10

Double Unders

Sit-ups

Burpees

 

July 24, 2018

Warm-up

3 Rounds of 

25 Perfect Strokes on the Rower

10 Push-ups

10 Step Back Lunges with :05 hold per side to stretch hip flexors

 

Core Work 

2 Rounds of 

:45 Plank on Hands

Rest :15

:45 Plank on Left Elbow

Rest :15

:45 Plank on Right Elbow

Rest :15

:45 Hollow Hold

Rest:15

 

Gymnastics Practice

Pull-ups

 

Conditioning

15:00 AMRAP

250m Row

10 Box Jumps 30/24”

5 Bar Muscle-ups

 

Lite Class

Class Warm-up + Core Work

25:00 AMRAP

500M Row

40 Step ups (20 each leg and weighted)

30 Flutter Kicks (1,1,2,2…)

20 Box Dips

10 Pull-ups

 

July 23, 2018

Warm-up

Line Drills

 

Mobility

Pigeon Pose x 1:00 per side

Couch Stretch x 1:00 per side

Ankle Mobility Coach Led

Accumulate 1:00 Supinated Hang from Rig

 

Front Squat/Back Squat

4 Sets of 4 Front Squats/8 Back Squats @65% of your 1RM Front Squat

 

Conditioning

15-12-9

S2OH 135/95

Lateral OTB Burpees

Deadlifts 135/95

 

Lite Class

Group Warm-up

Mobility

EMOM 6:00

4 Front Squats/8 Back Squats

Then

Ascending Ladder (3, 6, 9, 12…)

S2OH 

Sit-ups

Deadlifts 

Lateral OTB Burpees

Ring Row

 

July 20, 2018

Warm-up

20:00 to run 1 mile. Remaining time to mobilize. 

 

Unilateral Work

Suitcase Carry 50ft x 4 sets each arm

OH Carry 50ft x 4 sets each arm

Bicep Curl x 10 each arm

 

Partner WOD

Complete 3 Rounds of 

Partner 1 Rows 250m

Partner 2 Holds 2 KB in the Front Rack 53/35 until Partner 1 is done.  

Then switch. 

*If either partner puts the KB down while other partner rows, complete 5 burpees each when rower is done before switching. Every drop add 5 burpees. 

 

Lite Class

Run 1 mile

Complete Class Unilateral work and WOD

 

July 19, 2018

Warm-up

3 Rounds of 

10 Pass Throughs

10 Kip Swings

:30 HS Hold

 

Core Work

3 Rounds of 

:30 Hollow Rock

:30 Hold Opposite Arm/leg

:30 Hold Opposite Arm/leg

 

Snatch Skill Accessory Work

a.    Snatch Grip Press or Push Press

b.    Snatch Grip Press in OHS

c.    Snatch Balance

d.    Snatch Drop

 

15:00 Snatch Practice

3 T&G Power Snatches

 

9:00 Partner WOD

300 Double Under Buy In Then

You go, I go in remaining time

12 DB Snatch 50/35

6 Burpee Box Jump Overs 24/20

 

Lite Class

Group Warm-up

 

Core Work

3 Rounds of 

:30 Hollow Rock

:30 Hold Opposite Arm/leg

:30 Hold Opposite Arm/leg

:30 Plank on Elbows

:30 Supermans 

 

Complete

7 Rounds of

10 Bulgarian Split Squats each leg

10 Push-ups on the Box

10 Russian Twists each side

10 DB Snatch each arm

 

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