WOD

Monday, April 22nd

04/22/2019

WARMUP:   2:00 Row (moderate effort)     AMRAP x 12 minutes: (grab a set of medium-light KBs)   10 Single KB Goblet Squats   5/5 KB RDLs   5/5 SA KB Clean   5/5 SA KB Strict Press   20 Dual KB Hollow Flutter Kicks   5 Burpee Broad Jumps       DB Review/Warmup (grab a set of light DBs):   7 DB Deadlifts (midline engaged, back tight)   5 DB Burpees (back flat, shoulder blades back/down; wider stance = no rounding)   5 ....

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Saturday, April 20th

04/20/2019

WARMUP:   Musical Med Ball Game:   R1: High Knees   R2: Duck Walk   R3: Bear Crawl   When the music stops, person w/o a med ball does 5 Burpees and then holds a static movement (i.e. plank, hollow hold, L-Hang, etc)   -then-   10 KB Goblet Squat   10 Jumping Chinups   5 Chinups   10 Double DB Deadlift   120’ Farmer Carry       WORKOUT:   PARTNER WORKOUT In teams of 2: FOR TIME 1000m Row 60 Single KB Goblet Squat (70....

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Friday, April 19th

04/19/2019

WARMUP:   AMRAP x 7 minutes:   30 Single Unders   10 PVC Passthroughs   10 Plate Ground to OH   10 Plate Strict Press   10 OH Plate Lunges       Split Jerk Technique: Grip / Dip / Drive / Receiving / Recovery       Footwork Drill: 1) Walk to Split (athletes walk feet to split position, execute ¼ lunge & hold) 2) Dip, Drive, Drop w/o BB (thumbs on shoulders, elbows pointed ahead; dip/jump/land in split position w/thumbs on sho....

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Thursday, April 18th

04/18/2019

WARMUP:   EMOM X 9 minutes:   Min 1: :20 Hard Row + :20 EZ Row   Min 2: 10 BB DLs + 10 Elbow Punches   Min 3: 10 Alternating Cossack Squats + 10 Glute Bridges       BB Clean Warmup:   5 High Hang Shrugs   5 High Hang High Pulls   5 High Hang Muscle Clean   5 High Hang Power Clean   5 Above the Knee Power Clean           EXTENDED WARMUP:   Build to Heavy Set of 3 Hang Power Clean   WORKOUT:   7 S....

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Wednesday, April 17th

04/17/2019

WARMUP:   AMRAP X 7 minutes (light DB):   5 Half Kneeling DB Press (right arm)   5 SA Front Rack Split Squat (right arm)   5 Half Kneeling DB Press (left arm)   5 SA Front Rack Split Squat (left arm)   :20 Hollow Hold   30’ High Bear Crawl (arms & legs straight)       Review/warmup movements in WOD to workout weight       WORKOUT: 4 ROUNDS FOR TIME 1200m Bike 16 Single Arm DB Burpee (50/35)(35/25) 16 Single Arm DB OH Lung....

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Tuesday, April 16th

04/16/2019

WARMUP:   AMRAP X 8 minutes:   10 V-ups   8 Air Squats   6 Push Press w/ empty BB   4 Sumo Squats w/ empty BB       STRENGTH/SKILL:   ON A 20:00 RUNNING CLOCK... Build Quickly to Heavy 2-Rep Back Squat       Suggested Guide:   0:00 – 2:00: 5 Empty BB Tempo (3111)   2:00 – 4:00: 5 Very Light Tempo (3111)   4:00 – 6:00: 5 Light Tempo (3111)   6:00 – 10:00: 3 Moderate Tempo (3111)   10:00 &n....

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Monday, April 15th

04/15/2019

WARMUP:   2 Rounds for quality:   10 BB Jefferson Curls   10 T Pushups   10 BB Good Morning   10 Pushup to Down Dog   10 BB RDL   -then-   Ring Dip Progression:   :10 - :20: Ring Support - top   :10 - :20: Ring Support – bottom   :10 – 20: Tempo Ring Eccentric Dips (3111)       EXTENDED WARMUP:   Build to Workout Weight for Deadlift       WORKOUT: 5 ROUNDS FOR MAX REPS 1:00 Deadlift (275/185)(18....

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Saturday, April 13th

04/13/2019

WARMUP:   AMRAP x 8 minutes:   5/5 Weighted Step Ups w/ Single DB   5/5 Filly Press   30’ Bear Crawl   :30 Bar Hang       DB Warmup:   5 Strict Press w/2 sec hold @ top   5 Step Ups   5 Push Press w/2 sec pause in the dip   5 Box Jumps   5 Push Press   5 Box Jump Overs       WORKOUT:   AMRAP x 30 minutes: 250/200m Row 20 Tall Box Jump Overs (30/24) 15 DB Push Press (35/20)(20/15) 5/5 Single Arm Ring R....

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Friday, April 12th

04/12/2019

WARMUP:   3:00 Bike   then   Coaches Choice Dynamic Warmup       Double Under Review & Practice:   Tabata of:   R1: Single Unders   R2/3: High Jump Single Unders   R4: Fast Wrist Single Unders   R5/6: Single, Single, Double   R7/8: Double Under attempts           WORKOUT:   AMRAP x 15 MINUTES 30 Double Unders 15 Russian KB Swings (70/35)(53/35) 30 Double Unders 15 Pushups         &nb....

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Thursday, April 11th

04/11/2019

WARMUP:   4 Rounds:   500m Bike   90’ Gun Walk   15 Plate G2OH   15 Beat Swings > 12 Knee Raise > 10 Kipping Knee Raise/Toes 2 Something> 7 T2B       DB Snatch Progression: (1st round moderate DB, 2nd round heavier than 1st)   6/6 Single Arm DB Deadlifts   4/4 Deadlift + Shrug   3/3 DB Snatch       Rope Climb Drill: (focus on gaining proficiency in the clamp & opening hips)   3-5 reps of each:   Kn....

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