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Workout of the Day (WOD)

April 22, 2019

Rookie Rumble Day!

 

Warm-up

2 Rounds 

15 Cal Ski

15 Cal Bike

10 Hang Power Cleans

10 Good Mornings

5 Strict Press

5 Push Press

 

Coach Led Barbell Warm-up

 

WOD 1:

6:00 to find max power clean + hang power clean + shoulder to overhead. Bar stays in hands for the entire complex. Must FINISH the complex before the 6:00 time cap. 

 

WOD 2:

8:00 to do: 

20 burpees to a plate (45/25lb plate for all athletes)

15 power cleans

15 front squats (75/55 beginner, 95/65 intermediate, 135/95 RX)

10 push press

15 front squats 

15 power cleans

Max burpees to a plate in remaining time

 

Core Finisher

 

Lite Class

Partner WOD

100 Cal on Bike

100 Shoulder to OH

100 Deadlifts

100 T2B

100 Plank High Fives

April 19, 2019

1. Warm-up with Coach

 

2.    Skill

Sotts Press

 

3.    Strength

Work up to a heavy Power Snatch (no more than 3 misses)

 

4.    Finisher

3 rounds of

Sprint down/back x4

Bear Crawl down/back x3

Burpee Broad Jump down/back x2

Side Shuffle x1

 

Lite Class

20-18-16-14-12-10-8-6-4-2

Lunges each leg

Wall Ball

Wall Sit w/ adductor squeeze

DB Bicep Curl to Press

KB Deadlift

April 18, 2019

Warm-up

Choose 10:00 on Bike, Row, Ski or combo

2.    15:00 Mobility

3.    Met-Con

Complete 2 Rounds of

500m Row

10 HSPU

400m run

10 30/24” Box Jumps

1.5 mile Bike

10 Bar-Muscle-ups

 

Lite Class

Complete 3 Rounds of

500m Row

20 Push-ups

400m run

20 Box Jumps

1.5 mile Bike

20 DB Bent Over Rows

April 17, 2019

1.   Warm-up

800m Run

10 Pass Through

10 Ring Rows

10 Ring Dips

 

2.    Barbell Warm-up and Drills

3.    Work up to a heavy Power C&J (no more than 3 misses) 15:00

4.    Met-Con

10:00 AMRAP

5 S2OH @65% of today’s C&J

15 Sit-ups

30 Double Unders

 

Lite Class

35:00 AMRAP

Partner 1 Rows 350m

Partner 2 completes AMRAP of 

4 Pull-ups

8 Thrusters

12 Knees to Elbows

*Pick up where your partner left off

April 16, 2019

Warm-up

2 Rounds of 

Glute Activation (1:00 per side)

10 Air Squats

10 Kossack Squats each side with Barbell

10 Back Squats 

 

2.    Strength

Back Squat

3x5 @75% of 1RM

Superset the following work with Back Squats:

Pendlay Rows 3x5

Landmine Press 3x5 (slow and controlled from top to bottom)

 

3.    Met-Con

21-15-9

KBS 70/53

Pull-ups

 

Lite Class

800m Run

36 Sit-ups

18 Front Squats

18 Pull-ups

800m Run

30 Sit-ups

15 Front Squats

15 Pull-ups

800m Run

24 Sit-ups

12 Front Squats

12 Pull-ups

800m Run

April 15, 2019

Warm-up

25 Lunge Steps Each Leg then

1 round of

10 Kip swings

10 Push-ups

10 Band Pull Aparts 

 

You will have 15:00 to complete each section.  Parts 2 and 3 should be completed in the time cap but the focus is on moving well without the stress of the clock. If you are not on pace to finish, don’t stress. Just focus on moving well!

  1. 3k Row 
  2. 4 Rounds not for Time of 

       5 Strict HSPU/10 30/24” Box Jump

 3.  Core Work

      4 Rounds 

      15 Hollow Rocks

      10 Bird Dog (5 each side)

      :45 side plank each side

 

Lite Class

5 Rounds of

400m Row

15 Hang Squat Cleans

15 Rower Pike Ups

15 Bar Facing Burpees

April 12, 2019

1. Warm-up

4 Rounds of

10 KBS

100m run

10 Single Arm KB Thrusters (5 each side)

100m run

 

2. Skill/Strength

DB Hang Squat Clean Cycling Skill Session then

1:00 ME/2:00 Rest x 3 rounds

 

3. Met-Con

For Time

40 Thrusters @50% of Body Weight

800m Run

120 Double Unders

 

Lite Class

10—>1 KBS with 100m run after each set

Rest 2:00

10—>1 Bike for Cal with 10 Burpees after each set

Rest 2:00

10—>1 BB Kossack Squats with 4 T2B after each set

April 11, 2019

1. Warm-up

4 Rounds of

100m run

10 PVC OHS

 

Shoulder/Hip Mobility

 

2. Strength

OHS

5x5 with :03 pause at top and bottom of each rep

 

3. “Nancy”

5 rounds for time of:

400 meter run

95/65 pound Overhead squat, 15 reps

 

Lite Class

Back Squats

4x10 with :03 pause right at parallel/25 Sit-ups

Push Press

4x10/1:00 Wall Sit

Deadlift

4x10/5 pull-ups

Rowing Intervals

April 10, 2019

1. Warm-up

50 Cal Row or Ski not for time (focus on stroke efficiency)

 

2. Skill

Ring Muscle-up Strength Drills 

 

3. Volume Training

10:00 EMOM

Strict HSPU

 

4. Met-Con

Partner WOD

100 Cal Bike, Ski and Row

 

Lite Class

1 mile run buy in

Then

50-40-30-20-10 of

Double Unders

Mountain Climbers

Sit-ups

Med viagrageneriquefr24.com Ball Cleans

April 9, 2019

 

  1. Warm-up

        3 rounds of 

        250m Ski

        5 Strict Pull-ups

        5 Spider-Man’s each leg

        25 Double Unders

 

  1. Back Squat

        5x5 @70% of 1RM Superset with the Unilateral Work below

        Suitcase Carry d/b x 2 sets each arm

        OH Carry d/b x 2 sets each arm

        Single Leg Romanian DL 2x10 each leg (moderate weight) 

 

  1. Met-Con

       3 Rounds of 

       30 Double Unders/10 T2B

Rest 1:00

       3 Rounds of 

       30 Double Unders/2 Rope Climbs

 

Lite Class

Planks with Coach Josh then 

30:00 AMRAP

14 Lunge Jumps

12 Sit-ups

10 Push-ups

8 Squat Jumps

6 Ring Dips

400m row

2 rope Climbs

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