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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