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WOD Archive for September 2018

September 25, 2018

Warm-up

1:00 of the following

Spidermans

Scorpions

Pass Throughs

PVC OHS

 

10:00 Mobility

 

Snatch Barbell Warm-up

 

15:00 to build up to a heavy set of

Snatch, Hang Snatch, OHS

 

Conditioning

3 Rounds of

25 Wall Ball 20/14

50 Double Unders

 

Lite Class

5:00 of Run, Bike, or Ski Erg

 

Planks with Coach Josh

 

3 Rounds of

15 Power Cleans

30 Wall Ball 20/14

60 Mountain Climbers

120 Double Unders

September 24, 2018

Warm-up

400m Run then

2 Rounds of

Air Squats x 15

Lunge Steps x 15 each leg

Glute Activation x 15 steps each way

 

Day 3 of Back Squats x 20 reps

Continue to add weight based on your previous session

 

Conditioning

40 Cal Bike

10 Strict Pull-ups

40 Burpees

10 Strict Pull-ups

40 Sit-ups

10 Strict Pull-up

400m run

10 Strict Pull-ups

 

Lite Class

2 Rounds of

40 Cal Bike

10 Strict Pull-ups

40 Burpees

10 Strict Pull-ups

40 Sit-ups

10 Strict Pull-up

400m run

10 Strict Pull-ups

*Second round start with Ski Erg bike instead of Bike

September 21, 2018

Warm-up

Gymnastics Warm-Up

 

Volume Training

10:00 EMOM

Strict Pull-ups (C2B if strict x 5 per minute are easy) x 5

 

Conditioning

3 rounds of

Sprint down/back x4

Bear Crawl down/back x3

Burpee Broad Jump down/back x2

Side Shuffle x1

 

Core Finisher:

Coach’s Choice

 

Lite Class

Class Warm-up

800m run

10 push-presses
20 front squats
30 kettlebell swings
400m run
30 kettlebell swings
20 front squats
10 push-presses

800m run

 

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

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