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WOD Archive for November 2018

November 30, 2018

Warm-up

Gymnastics Warm-up

 

2:00 Banded Lat Stretch per side 

1:00 Door Jamb Stretch per side

 

Volume Work

20:00 alternating between the following:

Even minutes: 5 Strict C2B Pull-ups

Odd Minutes: 5 HSPU (Strict if possible)

 

Partner WOD

50 Partner Med Ball Sit-ups

100 Wall Ball 20/14

150 Cal Ski Erg

100 Wall Ball

50 Partner Med Ball Sit-ups

 

Lite Class

Class warmup and WOD 

November 29, 2018

Warm-up

3 Rounds of

200m Run

5 Front Squats 

5 Push Presses

5 Thrusters 

 

Barbell Prep

20 Band Pull Aparts 

20 Band Rows in Squat Position on the rig

Banded Front Rack Stretch 

 

Barbell Work (3x 135/95, 165/115, 195/135)

Every :45 complete

3 Power Cleans

3 Squat Cleans

3 S2OH

3 Thrusters 

 

2-4-6-8-10 Thrusters 115/75

*200m run before every set of Thrusters

Lite Class

Class Warm-up then

200 Meter Run before every set of Thrusters
2-4-6-8-10-10-8-6-4-2 

November 28, 2018

Warm-up

5:00 Foam Roll then

10 Pass Throughs

10 PVC OHS

 

Barbell Warm-up

Muscle Snatch x 5

OHS x 5

Hold in bottom of OHS x :30 on last rep

Rest

Power Snatch x 5 (position 1)

OHS x 5

Hold in bottom of OHS x :30 on last rep

Rest

Squat Snatch x 5 (position 1)

Hold in bottom of squat snatch x :30 on last rep

 

EMOM 10

Squat Snatch x 2 starting at 50%. Make small jumps building up to a challenging double (not touch and go)

 

Conditioning 

AMRAP 4:

12 Power Snatches 75/55

8 OHS 75/55

6 Box Jumps 24/20

 

Rest 1:30

 

AMRAP 4:

8 Power Snatches 95/65

6 OHS 95/65

4 Box Jumps 24/20

 

Rest 1:30 

 

AMRAP 4:

4 Power Snatches 115/75

4 OHS 155/75

4 Box Jumps 24/20

 

Lite Class

Teams of 3
2 Rounds 
400 Meter Run (run together)
100 Power Snatches 
400 Meter Run (run together)
100 Box Jump Overs 
400 Meter Run (run together)
100 Burpees

November 27, 2018

Warm-up

2 Rounds of 

15 Cal Bike

15 Burpees

 

2 Rounds of 

10 Spidermans 

10 Sit-ups

 

2 Rounds of 

10 Kip Swings

10 Push-ups 

 

WOD explanations and warm-up of all movements 

 

4 6:00 efforts with 2:00 rest in between

 

On the 1:00 x 6:
40 Double Unders + 1 Rope Climb

 

On the 1:00 x 6:

15 Burpees

 

Alternating On the Minute x 6 (3 Rounds each):
Odd Minutes: 15/12 Calorie Bike
Even Minutes: 10 T2B

 

On the 1:00 x 6:

7 Ring Dips

 

Lite Class

Same as Regular Class

November 26, 2018

Warm-up

Slow Lunge Down/Back with hip flexor stretch each step

Glute Activation Down/back

Clam Shell x 20 each leg

Leg Swings x 10 Each Leg

Goblet Squat x 15

 

Mobility

Pigeon Stretch x 2:00 per side

Couch Stretch x 2:00 per side

Banded Ankle Mobility

 

Back Squat Week 6 (Final week of this cycle)

 

1 rep @50, 65, 75, 85, 92.5, 97 and 102%

*If you need to do any sets in between to make smaller jumps, please do so.

 

30-20-10:
Kettlebell Swings 53/35
Thrusters 75/55

Lite Class

1 Mile Run then

 

10 Burpees

10 Pull-ups

Down to 1 by 1

 

Then

 

10 Thrusters

10 KBS

Down to 1 by 1

 

November 23, 2018

Warm-up

 

Lunge Down/Back with :03 Hold per side to stretch hip flexors

Leg Swings x 20 each way

Scorpions x 10 each side

Accumulate 2:00 Hanging sup or pro

 

10:00 Coach Led Foam Roll

 

Workout 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Lite Class

 

25:00 AMRAP of

12 Box Jumps or 12 step ups each leg

12 Lateral Lunges each way

12 Deadlifts

12 V-ups

200m run

 

November 22, 2018

Happy Thanksgiving!

 

Warm-up

 

3 Rounds of

 

10 Goblet Squats

10 Spidermans 

10 1 Arm KBS

10 1 Arm Push Press

 

Conditioning

“Daniel”

For Time

50 Pull Ups

400m Run

21 Thrusters 95/65lbs

800m Run

21 Thrusters

400m Run

50 Pull Ups

 

November 21, 2018

Warm-up

3 Rounds

 

:30 Handstand Hold

Ski 150m

10 Pass Throughs

10 OHS

 

Mobility

5:00 Lacrosse Ball

Focus on elbows, biceps and traps

 

Snatch Barbell Warm-up

 

Warm-up to 60% of your 1RM Snatch then 

EMOM 6:00 Ladder

1 Squat Snatch

1 OTB Burpee

* increase by 1 rep for each movement every minute 

 

Conditioning

 

EMOM for 16 Minutes (alternating movements every minute)

50 Double Unders

15/12 calorie ski

8 S2OH 135/95

 

2 Legless Rope Climbs

 

Rotate through movements on the minute.

 

Lite Class

 

4 rounds of

 

:45 on/:15 off

Double Unders

Squat Cleans

Handstand Hold/Plank Hold

5 Sprints

Wall Sit

Push-ups 

Flutter Kicks

5 Sprints

 

November 20, 2018

Warm-up

800m run

then

2:00 pigeon, 2:00 couch, 2:00 banded lat Stretch per side

 

Gymnastics Prep

10 Y, T, W from the ground

:30 Supinated Hang

:30 Pronated Hang

10 Kip Swings

10 Hanging Knee Raises

 

3 - 10:00 Efforts with 2:00 rest in between

 

1. 10:00 Bike Test (Record total calories and average RPM.  We will use these numbers for the next several weeks)

 

2. KBS 70/53 and T2B Ladder (1/1, 2/2...)

 

3. :30ME Ski/:30 Rest

 

 

Lite Class

 

1 mile run then

27-21-15-9-3

T2B

Kettlebell Swings 

Lunge Jumps

 

Core Work Finisher

 

November 19, 2018

Warm-up

3 Rounds of 

 

Row 500m

10 Strict Pull-ups

10 Power Cleans 

 

Back Squat Prep

Glute Activation x 1:00 per side

Clam Shell x 20 per side

Back Squat

 

Week 5

 

2 Reps at 65/70/80/85/90/95%

 

*Complete 3 Rounds of 20 Band Pull Aparts/External Rotation in between sets

 

Conditioning

4 Rounds:

8 Power Cleans 185/125

24/20 Calorie Row

 

Lite Class

 

5 rounds of 

8 Power Cleans

12 Back Squats

16 Burpees

24 Cal row

30 Sit-ups

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