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WOD Archive for January 2019

January 17, 2019

Warm-up

2 Rounds of 

Lunge Down/Back with hip flexor stretch 

Spidermans x 5 each side

Scorpions x 5 each side

 

Thoracic Extension Drills

 

4 Rounds in a row of each

:40 on/:20 rest

Burpee Box Jump Overs

Ski

Hollow Hold 

Bike 

 

Mobilize remaining time

 

Lite Class

Class Warm-up then

 

5 Rounds of 

:50 on/:10 rest

Burpees

Box Jumps

Ski

Hollow Hold 

Bike 

 

January 16, 2019

Warm-up

2 Rounds of 

500m Row

10 Pass Throughs 

10 PVC OHS

20 Band Pull Aparts 

 

Snatch Warm-up

 

Warm-up to 80% of your 1RM then

8:00 EMOM 

1 Squat Snatch @80-85%

 

4 Rounds For Time of

50 Double Unders

250m Row

5 OHS 135/95

 

Lite Class

Class Warm-up then

 

Treadmill Sprints

10 Rounds of 

1:00 on ME/1:00 Recovery Pace

 

4 Rounds of 

200m Row

10 Back Squats

 

January 15, 2019

Warm-up

20 Cal Row

20 Burpees 

20 Kip Swings 

20 1 arm KBS (10 each side)

 

Core Stability 

Plank (hands) 1:00

Bird Dog x 5 each side

Plank (right elbow) 1:00

Bird Dog x 5 each side

Plank (left elbow) 1:00

Bird Dog x 5 each side

Plank (both elbows) 1:00

Bird Dog x 5 each side

 

Front Rack Mobility

Lat Stretch with bands (shoulder distraction)

 

WOD Prep

3 Rounds of 

5 Cal Row

5 Thrusters

 

27-21-15-9 reps for time of:

Row (calories)

Thrusters 95/65

 

Lite Class

Class Warm-up

Core Stability 

Class WOD

January 14, 2019

Warm-up

2 Rounds of 

Slow bear crawl down/back

10 Kip Swings

10 1 arm KBS each side 

10 1 arm KB Press each side (light)

 

Barbell Warm-up then

0-2:00 10 Power Clean and Jerk @50% of 1RM PC&J

2-4:00 8 Power Clean and Jerk @60% of 1RM PC&J

4-6:00 6 Power Clean and Jerk @70% of 1RM PC&J

6-8:00 4 Power Clean and Jerk @80% of 1RM PC&J

8-10:00 2 Power Clean and Jerk @90% of 1RM PC&J

 

Conditioning 

5 Rounds of 

50 Double Unders

10 Pull-ups

 

Lite Class

Class Warm-up then 

5 Rounds of 

50 Double Unders 

10 Pull-ups 

10 Power Clean & Jerk

 

Finisher

Remaining Time

100m Ski erg Sprint

:30 Rest

January 11, 2019

Warm-up

2 Rounds of

15 Air Squats

15 Pass Throughs

15 OHS

 

Barbell Snatch Warm-up

 

10:00 EMOM of

3 t&g Power Snatches at 75% of 1RM Power Snatch

 

For Time

20 Power Snatches 95/65

20 OTB Burpees

20 Overhead Squats 95/65

20 OTB Burpees

20 Squat Snatches 95/65

20 OTB Burpees

20 C2B Pull-ups 

 

Lite Class

50 Lunge Jumps each leg

50 Deadlifts 

50 KBS

50 Med Ball Cleans

50 Knees-to-Elbows

50 Push Press

50 Sit-ups 

50 Wall Balls 

50 Burpees

50 Double-Unders

 

January 10, 2019

Warm-up

Coach Led Mobility

 

Clean Barbell Warm-up

 

8:00 EMOM 

1 Squat Clean 80-85%

 

1 ME set of Wall Ball

 

Core Finisher

 

 

Lite Class

3 Rounds, for Reps, in 17 minutes

1:00 Thrusters 

1:00 Power Cleans 

1:00 Box Jump-Overs 

1:00 Pull-Ups

1:00 Bike Cals

Rest 1:00 Between Rounds

 

January 9, 2019

Warm-up

3 Rounds of 

10 PVC Pass Throughs 

10 Kip Swings

10 Light KBS

 

Core + Shoulder Stability Work

2 Rounds of 

Suitcase Carry Down/Back L

Suitcase Carry Down/Back R

Bottoms up Carry Down/ Back L

Bottoms up Carry Down/ Back R

Bottoms up Carry OH Down/ Back L

Bottoms up Carry OH Down/ Back R

*after every set above do one set of 10 Band Pull Aparts for round 1 and :20 Hollow Hold for round 2

 

T2B Progressions +2 ME Sets of T2B 

 

Conditioning 

10:00 Ladder of

DB Snatches

Box Jumps 24”/20”

2-4-6-8-10-12...

(The db snatches are 2 each arm, 4 each arm etc. always alternating)

 

Lite Class

Core and Shoulder Stability Work then remaining time ladder of 

2-4-6-8-10...

DB Snatches

Box Jumps

T2B

Renegade Rows

 

January 8, 2019

Warm-up

3 Rounds of

200m Ski

10 Burpees 

10 Spidermans 

 

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

Glute Activation Down/Back

 

Front Squat/Back Squat

4 Sets of 4 Front Squats/8 Back Squats @75% of your 1RM Front Squat

 

Ski Conditioning with a Partner

Male

21-18-15-12-9: Ski for Cals

Rest when your partner goes

 

Females: 

18-15-12-9-6: Ski for Cals

Rest when your partner goes

 

Lite Class

Class Warm-up then

21-18-15-12-9-6-3 Ski for Cals 

After each row, complete 3 S2OH, 6 Front Squats, 9 Back Squats, 12 Sit-ups 

 

January 7, 2019

Warm-up

3 Rounds of 

Bear Crawl Down/Back

Lunge Down/Back

Walking Toe Touches Down/Back

Side Shuffle Down/Back

 

Foam Roll Upper Back and Stretch Lats

 

15:00 to Build up to a 3RM S2OH 

 

Asbury Park Summer Games WOD 2 (18:00 cap)

3 Person Team

A: 750 Row + 150 DU

B: 1000m Row + 100 DU

C: 1250m Row + 50 DU

 

Lite Class

Class Warm-up then

5 Rounds of 

750m Row

50 Double Unders

25 S2OH 

January 4, 2019

Warm-up

Med Ball Cleans x 20

Push-ups x 20

Wall Balls x 20

 

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

Glute Activation Down/Back

 

Front Squat/Back Squat

4 Sets of 4 Front Squats/8 Back Squats @70% of your 1RM Front Squat

 

Conditioning

4 Rounds of

Wall Balls x 25 20/14

Bar Muscle-ups x 5

 

Lite Class

Class Warm-up then

 

5 rounds of 

8 Power Cleans

12 S2OH 

16 Back Squats

24 Burpees

30 (15 Cal Row/15 Cal Ski)

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