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WOD Archive for June 2019

June 17, 2019

Warmup

1 Round of

15 Wall Ball

10 Spidermans with w/twist

10 Lunges with plate OH

 

Back Squat Prep

Glute Activation x 15 steps each way

Spidermans x 5 each side with :10 Hold per rep

Pigeon Stretch x 1:00 per side

Couch Stretch x 1:00 per side 

 

Back Squats

Week 7

1 x 8 @ 25%

1 x 8 @ 40%

1 x 4 @ 55%

1 x 4 @ 70%

1 x 2 @ 80%

2 x 2 @ 85%

 

Conditioning

5 Rounds of

:30 on/:30 off for Max Calories on the Rower

 

Rest 2:00

 

5 Rounds of

:30 on/:30 off for Max Double Unders

 

*Score is number of calories on the rower and a separate score for number of double unders

 

Lite Class

Class Warm-up

3 Rounds of :45 on/:15 Rest (transition)

1.     Sit-ups

2.    Box Jumps 24/20”

3.    Russian KBS

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

June 14, 2019

Warmup
800m Run

Coach Led Mobility

WOD 1
10:00 AMRAP of How Far Can You Climb
2, 4, 6, 8, 10…
Cals on the Rower
Over the Rower Burpees
*Reset your rower every round to get a true score

Rest 3:00

WOD 2
10:00 AMRAP of How Far Can You Climb
2, 4, 6, 8, 10…
Cals on the Ski Erg
T2B
*Reset your skierg every round to get a true score

Rest 3:00

WOD 3
10:00 AMRAP of
100m Run with Sandbag/Slam Ball/Med Ball
100m Run without Sandbag

Lite Class
Class Warmup and WOD
 

June 13, 2019

Warmup
2 Rounds of 10 of the following
Spidermans with twist
Scorpions
Lunge
Burpee
Pass Through
PVC OHS

BB Snatch Warm-up

15:00 to Build up to a Heavy Snatch Triple (not T&G)
(Compare score to 4/30/2019)
After each set 1 set of 3
:10 chin over the bar hold + :05 Negative

Partner Fran With Her friend Echo

21-15-9
Thrusters 95/65
Pull-ups
Bike

Partner 1 completes 21 Thrusters. Then partner 2 completes 21 completes. Partner 1 completes 21 pull-ups and then partner 2 completes 21 pull-ups.
Partner 1 completes 21 Cals on the bike and then partner 2 completes 21 Cals on the bike.
Continue this style until both partners finish the 9 calories on the bike.

Lite Class
Class warmup then

1000m Row
5 Rounds of
5 pull-ups
10 Thrusters
500m Ski
5 Rounds of
5 pull-ups
10 Thrusters
800m Run

June 12, 2019

Tabata Warmup
2x Through
Air Squats 
Burpees
Step back lunges (alternating)
Spidermans

Back Squat Prep
Glute Activation x 15 steps each way x 2
Scorpions x 5 each side with :10 Hold per rep
Pigeon Stretch x 2:00 per side
Couch Stretch x 2:00 per side 

Back Squat

Week 6
1 x 8 @ 25%
1 x 8 @ 40%
1 x 6 @ 55%
1 x 2 @ 70%
4 x 4 @ 80%

Conditioning
30-20-10
Med Ball Situps (ground to wall in front of you) 20/14#
Box Jumps 24”/20”

Lite Class
Class Warmup and back squat prep then
5 Supersets of the following
10 Bulgarian Split Squats each leg
10 DB Bicep Curls
10 Tricep Kickbacks

Finisher
Sprints

June 11, 2019

Warmup
Jog Down/Back x 5
5 Downward Dog to Spidermans each side
Jog Down/Back x 4
:30 hang from the rig
Jog Down/Back x 3
5 Scorpions each side
Jog Down/Back x 2
5 Bird Dog each side
Jog Down/Back x 1

Barbell Warmup

WOD Warmup
- Warm up to your weight you plan to use in round 5 to make sure it’s the appropriate weight to use in the wod under stress and fatigue.

Progressive “DT” with a Run
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
300m Run

Round 1: 135/95
Round 2: 155/105
Round 3: 185/125
Round 4: 205/145
Round 5: 225/155

*This is going to be our clean and jerks for the week.  Please scale accordingly.  
Lite Class
Class Warmup then

5 Rounds for Time
18 Sit-ups
15 Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
300m Run

June 10, 2019

Warm-up

Lunge Down/Back with :03 hold each step to stretch hip flexors x 2

15 Burpees

Side Shuffle Down/Back x 2

15 Burpees

 

5:00 Foam Roll area of choice

 

For Time

50 Cal Row (800m run)

100 Double Unders

500m Ski

40 Cal Row (400m run)

80 Double Unders

400m Ski

30 Cal Row (300m run)

60 Double Unders

300m Ski

20 Cal Row (200m run)

40 Double Unders

200m Ski

10 Cal Row (100m run)

20 Double Unders

100m Ski

 

Core Finisher

3 Rounds of

20 Hollow Rocks

1:00 Plank

5 Bird Dog each side

 

Lite Class

Same as regular with Core Finisher 

June 7, 2019

Tabata Warmup

2x Through

Air Squats 

Burpees

Step back lunges (alternating)

Spidermans

 

Back Squat Prep

Glute Activation x 15 steps each way

Spidermans x 5 each side with :10 Hold per rep

Pigeon Stretch x 1:00 per side

Couch Stretch x 1:00 per side 

 

Back Squat Week 5 of 12

1x8 @25%

1x8 @40%

1x6 @55%

1x4 @65%

2x4 @75.0%

 

For Time:

50 Wall Ball 20/14

Rest 3:00

50 Wall Ball 20/14

June 6, 2019

Warmup

Partner Ski

10 Rounds each of alternating 100m.  Partner not skiing rests in plank position.

Partner Row

10 Rounds each of alternating 150m.  Partner not rowing does alternating spidermans.

 

Shoulder Stability

Bottoms up KB Walk with elbow at 90 down/back each arm

Bottoms up Press Walk down back each arm

 

Conditioning

 

3 Rounds for time of:

Shuttle Run 25’ (rig to wall) x 4

8 Single Arm DB Snatch (left) 50/35#

4 Bar Muscle-ups

8 Single Arm DB Snatch (right) 50/35#

 

Rest 3:00

 

3 Rounds for time of

50 Double Unders

15 Push-ups

 

Rest 3:00

 

Bike 30/21 Calories AFAP

 

Remaining Time: Mobility

June 5, 2019

Warm-up

2 Rounds of 10 of the following

Spidermans with twist

Scorpions

Lunge

Burpee

Pass Through

PVC OHS

 

Barbell Snatch Warm-up

 

Complete 20 Reps @70% of your 1RM Snatch*

*Each rep should look identical.  Goal is consistency each and every time.  We will have a :45 clock set to complete one rep every :45.  This gives you ample time to recover and reset before every rep.  

 

Conditioning

For Time:

10-8-6-4-2

Power Snatch 115/75

Box Jump 30/24”

*250m Row after each set of Box Jumps

June 4, 2019

Belmar Beatdown Prep Day

Warmup
15 Burpees
15 Band Pull Aparts

15 Air Squats

Then

15 Front Squats (empty bar)

15 Burpees

15 Kip Swings

 

Mobility

Banded Shoulder Distraction

Banded Hip Flexor Stretch

 

Barbell Warm-up

Weightlifting 

Every 2:00 for 5 rounds complete 

3 Squat Cleans (not T&G). Add no more than 10# per side with the goal being to end up around 90% of your 1RM Squat Clean. 

Conditioning 

3 Rounds of 
12 Thrusters 95/65
12 OTB Burpees 
12 T2B
 

The Lite Class will be an ALL Week Chipper this week. Map out your plan of attack to ensure you get all of the work in!

400m of lunging
Run 3 miles
Bike 3 miles
3000m of rowing
3000m of skiing
300 sit-ups 
300 box jumps or Step ups each leg
150 wall ball
150 KBS
100 back squats
100 Thrusters 
100 T2B
100 push presses
100 Pull-ups
100 push-ups
100 deadlifts

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