WOD Archive for September 2020
September 8, 2020
Warm-up
10 Spidermans
10 Scorpions
10 PVC Pass Throughs
10 PVC OHS
Complete the following with a barbell:
5 Muscle Snatches
5 Power Snatches
5 OHS
5 Hang Squat Snatches
Then
5 Muscle Cleans
5 Power Cleans
5 Front Squats
5 Hang Squat Cleans
Conditioning
5 ROUNDS (20:00 cap)
5 Squat Snatches (Heavy but smooth reps! You can go up in weight each round. Change the weight during your rest. If it gets sloppy, bring the weight down.)
immediately into;
1:00 of Rowing at 90% for max meters.
Rest 1:00
After the last round, wipe down your rower for the next group.
5 ROUNDS (20:00 cap)
5 Front Squats From the Ground (Heavy but smooth reps! If it gets sloppy, bring the weight down.)
immediately into;
1min. of DB Bent Over Rows (right arm)
1min. of DB Bent Over Rows (left arm)
Rest 1min
Accessory Work
2 Rounds of
Elbow Plank x 1:00
Bird Dog x 1:00
September 8, 2020
Warm-up
10 Spidermans
10 Scorpions
10 PVC Pass Throughs
10 PVC OHS
Complete the following with a barbell:
5 Muscle Snatches
5 Power Snatches
5 OHS
5 Hang Squat Snatches
Then
5 Muscle Cleans
5 Power Cleans
5 Front Squats
5 Hang Squat Cleans
Conditioning
5 ROUNDS (20:00 cap)
5 Squat Snatches (Heavy but smooth reps! You can go up in weight each round. Change the weight during your rest. If it gets sloppy, bring the weight down.)
immediately into;
1:00 of Rowing at 90% for max meters.
Rest 1:00
After the last round, wipe down your rower for the next group.
5 ROUNDS (20:00 cap)
5 Front Squats From the Ground (Heavy but smooth reps! If it gets sloppy, bring the weight down.)
immediately into;
1min. of DB Bent Over Rows (right arm)
1min. of DB Bent Over Rows (left arm)
Rest 1min
Accessory Work
2 Rounds of
Elbow Plank x 1:00
Bird Dog x 1:00
September 4, 2020
General Warm Up
3 Rounds
30 Jumping Jacks
10 Plank Rotations
Mobility
2:00 Pigeon Pose per side
2:00 Couch Stretch per side
2:00 Banded Lat Stretch
Conditioning
10:00 AMRAP
30 Double Unders
10 Front Squats 135/95
Swole Session
5 Rounds Not For Time of
DB Bicep Curls x 10
Banded Tricep Pushdown x 20
Bent Over Reverse Flys x 10
Push-ups x 10
Core Finisher
50 Sit-ups
50 Russian Twists
September 3, 2020
General Warm Up
2:00 Wrist Stretch then
2:00 Plank then
20 Leg Swings (front-to-back)
20 Leg Swings (side-to-side)
Mobility/Activation
20 Banded Internal/External Rotations per arm
20 Pass Throughs
20 Banded OH Squats (hold band OH w/ tension)
Tall Snatch Warm Up, 2 reps in each position
5 Position Snatches
5 Hang Snatches
Strength
Every :90 for 12:00
Hang Snatch x 2 + OHS
Conditioning
For Time:
20 Power Snatches 95/65
20 Burpees
20 Overhead Squats 95/65
20 Burpees
20 Squat Snatches 95/65
Accessory Work
3 Rounds
25 Hollow Rocks
Rest 2:00
September 2, 2020
General Warm Up
20 Spidermans
20 A-frame Toe Touches
20 Vertical Leaps
Strength
Front Rack Bulgarian Split Squats
EMOM 10 (alternating legs each round)
7 reps
Conditioning
EMOM 7
10/7 Calorie Bike
10 KBS 53/35lbs
Rest 3:00 (wipe down equipment)
EMOM 7
13/9 Calorie Ski
15 Sit-ups
Accessory Work
4 Sets
30 Top Half V-Up
Rest 1:00
September 1, 2020
Mobility/Activation
20 Front Rack Elbow Pointers
1:00 Wrist Stretch
Clean Warm Up
10 Empty Bar Front Rack Duck Walk Steps
10 Empty Bar Front Squats
10 Empty Bar Front Rack Duck Walk Steps
10 Empty Bar Position 1 Squat Cleans
10 Empty Bar Front Rack Duck Walk Steps
10 Empty Bar Hang Squat Cleans
Strength
“The Perna Complex”
Every 2:00 for 10:00 complete
Power Clean + Front Squat + Hang Squat Clean x 2 + Push Jerk + Split Jerk
Conditioning
7 Rounds of
7 Lateral Burpees over the DB
10 Alternating DB Hang Power Clean 50/35lbs
7 T2B, Hanging Knee Raises or V-ups
Accessory Work*
1:00 R. Side Plank
1:00 L. Side Plank
:45, :45,
:30, :30,
:15, :15,
*No rest in between!