Workout of the Day (WOD)
February 3, 2020
General Warm Up
4-way Banded Glute Activation, 20 steps per direction followed by 5 air squats w/ band around knees
Then
10 Burpees AFAP
20 Jump Squats
10 Burpees AFAP
Strength
Back Squat 5x5 at 77.5%
During rest periods, athletes accumulate 1 minute in a handstand hold to warm up the shoulders.
Conditioning
2020 KOA SPRING CLASSIC WOD 1
for time
8:00 Time Cap*
RX
6 rounds for time
12 Cal Bike
9 T2B
6 Hang C+J 155/105
Scaled
6 rounds
12 Cal Bike
9 Med Ball Sit-ups 20/14
6 Hang C+J 95/65
*This will be a You go/I go format. For example, Partner 1 completes 12 cals on the bike, Partner 2 completes 9 T2B, Partner 1 completes 6 Hang Clean + Jerk. Partner 2 starts round 2 on the Bike.
Accessory Work
3x10 Pause Wall Squats
Lite Class
Class Warm-up then
6 Rounds of
15 Cal Row
12 Front Squats
9 Cal Bike
6 S2OH
January 31, 2020
General Warm Up
3 Rounds
12 Duck Walk Steps
6 Strict Pull Ups
12 S-arm DB Thruster
:20 Bike hard
Strength
Every :90 For 4 Sets
8 Push Press
Start around 75% and work up if they are fast and efficient
Conditioning
5 Rounds
5 Squat Snatch 115/75lbs
120m of Shuttle Runs (10m down, 10m back, 6 times)
5 Squat Snatch 115/75lbs
Rest 1:30
Lite Class
Class Warmup then
10 Rounds of
5 Burpees
10 Situps
15 Lunge Jumps each leg
120m of Shuttle Runs (10m down, 10m back, 6 times)
Core Finisher
January 30, 2020
Mobility/Activation
4-way Banded Glute Activation, 20 steps per direction, 5 squats after each direction
Squat Warm Up
2 Rounds
16 Plank Plus
12 Lateral Duck Walk Steps
Strength
Back Squat 4x4 @85%
Pull Up Progression Warm Up 1-2 times through, all unbroken
1 Pull Up + 1 Kip
2 Pull Ups + 1 Kip
3 Pull Ups + 1 Kip
Conditioning
For Time
8 Ring Muscle Ups (16 Pull-ups)
18 HSPU
8 Ring Muscle Ups (16 Pull-ups)
18 HSPU
Accessory Work
3x10 Seated DB Strict Press
Lite Class
Class mobility and warmup then
EMOM for 5 Rounds
Minute 1: 10 Back Squats
Minute 2: 20 KBS
Minute 3: 30 Russian Twists each way
Minute 4: 15 Bicep Curls in Wall Sit
Minute 5: 10 Cals on Runner
Minute 6: 15 Cals on Rower
January 29, 2020
General Warm Up
30 Empty Bar Hang Clusters
Mobility/Activation
Tricep/Lat Smash, :60/side
20 Front Rack Elbow Pointers
Strength
For time:
10 Squat Clean & Jerk @72.5%
Rest :60
8 Squat Clean & Jerk @75%
Rest :60
6 Squat Clean & Jerk @77.5%
Toes to Bar Skill
2x5 Kip Swings
2x5 Kipping Knee Raises
1x5 Toes to Bar, increasing height
Conditioning
18-16-14
DB Box Step Overs 50/35s 24/20"
Wallballs 20/14lbs
Toes to Bar
Accessory Work
3 Rounds
Row for Meters
:35 Work 2:25 Rest
Lite Class
Class Warmup then
18-16-14
DB Box Step Overs 50/35s 24/20"
Wallballs 20/14lbs
Toes to Bar
Squat Clean & Jerk
Row for Calories
January 28, 2020
General Warm Up
2 Rounds
12 Burpees
10 Double DB Clusters
Snatch Warm Up
Hovering Snatch Drill, 5-10 reps
Strength
Every 3:00 for 12:00
7 Touch and Go Power Snatch
Conditioning
For Time
20 Dirty DB Complexes 35/20s
Rest 2:00
15 Dirty DB Complexes 40/25s
Rest 2:00
10 Dirty DB Complexes 50/35s
A Dirty DB Complex is performed with two DBs and is a Double DB Deadlift + Clean and Jerk + Cluster.
Accessory Work
4 Rounds HS Walk Box Drill
Rest as needed
Set up a 10x10'' box and HS walk around it. Alternate directions each round.
Lite Class
Warmup
4 Rounds
12 Burpees
10 Double DB Clusters
8 Cals on Skierg
Class WOD
January 27, 2020
General Warm Up
20 A-frame Toe Touches
20 Spidermans
4-way Banded Glute Activation, 20 steps per direction + 5 squats after each
:20 Bike Sprint
Strength
Back Squat 5x5 @75%
Touch and Go Power Clean Prep
2 rounds of the Hovering Clean Drill 5-10 reps each, heavier on round 2
Conditioning
AMRAP 7 Minutes
5 Power Cleans 135/95lbs
25 Double Unders
Accessory Work
3x10 Barbell RDLs
Lite Class
2 Rounds of the Class Warm-up then
10:00 Alternating EMOM
Miunte 1: 12 Burpees
Minute 2: 25 Sit-ups
10 Rounds of
5 Power Cleans
5 Pull-ups
25 Double Unders
January 24, 2020
General Warm Up
3 Rounds, :50 on, :10 transition
Freestanding HS Hold Practice
Max rep KB Taters
Then, 1 max effort set of Strict pull ups after the 3 rounds (6 rep minimum, otherwise use a band)
Mobility/Activation 2:00 Foam Roll T-Spine Smash
Strength
Every :90 For 6 Sets
4 Push Press
Start around 80% and work up if they are fast and efficient.
Conditioning
3 Rounds
30 KB Swing 53/35lbs
30 Wallballs 20/14lbs
Rest 1:30
Accessory Work
For Time
15 Sets of 2-4 Unbroken Strict HSPU
10 minute cap
Lite Class
Class Warmup and Foam Roll then
Class WOD + Ski Sprint Finisher
January 23, 2020
General Warm Up
AMRAP 6 Minutes
Row 150m
:20 Squat Hold
12 Alternating DB Snatch
:20 Freestanding HS Hold
Mobility/Activation
4-way Banded Glute Activation, 20 steps per direction, 5 squats after each direction
Strength
Back Squat 4x4 @82.5%
Conditioning
AMRAP 4 Minutes x 3
Climb the Ladder
2 Burpees to 6" Target
2 Double DB Snatch 50/35lbs
4-4, 6-6, etc
Rest 2:00 Between AMRAPs.
Restart after each.
Accessory Work
Prep LAX Ball Pec Smash, :90/side
3x10 DB Bench Press
Lite Class
Class Warmup then
AMRAP 4 Minutes, Rest 1:00 x 5 rounds
Climb the Ladder
2 Burpees
2 DB Snatches each arm
2 Back Squats
4-4-4, 6-6-6…
January 22, 2020
General Warm Up
2 Rounds
20 KB Swings
12 Goblet Squats
:10 Bike SPRINT
Mobility/Activation
Internal Shoulder Rotation Stretch, :90/side
Tall Snatch Warm Up
2 rounds, 3 reps in each position
Strength
For time:
10 Squat Snatch @72.5%
Rest :60
8 Squat Snatch @75%
Rest :60
6 Squat Snatch @77.5%
Conditioning
Every 3:00 for 12:00
60 Double Unders
20 Push Press 95/65lbs
Accessory Work
For Total Calories
:25 Max Calorie Bike
Rest 5:00
:30 Max Calorie Bike
Rest 5:00
:35 Max Calorie Bike
Rest 5:00
:40 Max Calorie Bike
Lite Class
3 Rounds of the class warmup then
5 Rounds of
:30 ME Bike
1:00 Rest
5 Rounds of
60 Double Unders
40 Cals between rower and ski
20 Push Presses
January 21, 2020
General Warm Up
2 Rounds
12 Light RDLs
20 Wallballs
12 Light Power Cleans
Mobility/Activation
Banded Overhead Distraction, 1:00/side
Strength
EMOM for 8 Minutes
3 Power Cleans @70-80%
Drop and Reset
Conditioning
50 DB Thrusters 10-50lbs*
Run 400m
*Coach assigns the weight on the DBs
Lite Class
Class Warmup and Mobility then
10 Rounds of
10 DB Thrusters
200m Run
10 Hanging Knee Raises