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WOD

Thursday 12.03.2020

POSTED ON December 2, 2020

WDO | Thursday 12.03.2020

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**1. Movement Prep/Activation and Increasing Heart Rate**
Partner Rowling
3 rounds rowling (each)
* Rowling consists of rowing to a target distance and trying to roll in the monitor to a target distance. Partner 1 will “rowl” to 100m. Number of meters over/under 100m is equal to penalty synchro burpees before partner 2 goes. Max of 5 penalty burpees per “rowl”. Hitting 100m exact equals no penalty. Athletes cannot do an “extra” pull if they see the monitor will not hit the target distance.
-into-
5 min AMRAP
5 Stepback Lunges (each side)
5 Front Squats (light bar)
5 Shoulder to Overhead (light bar)
5 Scap Pull-ups
 
**2. Workout Prep**
1 set
150m Row (workout Pace)
10 Thrusters (45/35)
5 Chest to Bar or Pull Ups
 
WOD: Shoot to Thrill
 
* Target time: 16-18 minutes
* Time cap: 22 minutes
 
For Time:
2000/1500m Row
100 Thrusters (45/35)
30 Chest to Bar or 50 Pull Ups

WOD

Wednesday 12.02.2020

POSTED ON December 1, 2020

WDO | Wednesday 12.02.2020

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**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 box step-ups (each side)
5 alt v-ups (each side)
5 scap pull ups
5 shoulder press (empty bar – build across sets)
 
Strength:
 
**2. Strength Prep**
* Give Athletes 3-4 sets to warm up to opening weight
 
Shoulder Press for load:
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep + @ 95%
 
Workout:
 
**3. Workout Prep**
2 sets
4 Box Jumps + Step Down (increase height each set)
4 Push Ups
2 Knee to elbows + 2 Toes to Bar
 
WOD: Thunderstruck
 
* Target number of Rounds: 6-8
* Minimum number Rounds before scaling: 5
 
10:00 AMRAP
10 Box Jumps (24/20)
10 Push Ups
10 Toes to Bar

WOD

Tuesday 12.01.2020

POSTED ON November 30, 2020

WDO | Tuesday 12.01.2020

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Intro: 0:00 – 3:00
Warmup: 3:00 – 12:00
Strength: 12:00-25:00
Workout: 25:00 – 48:00
Cooldown: 48:00 – 50:00
Cleanup: 50:00 – 52:00
Accessory: 52:00 – 60:00
 
Warm Up:
 
Junkyard Dog Part 1
Junkyard Dog Part 2
 
Strength Prep:
 
Coach Burgner Warm Up Snatch
Coach Burgner Skill Transfer Exercises Snatch
 
Strength: Snatch
 
Snatch
Every 1:00 (10 sets)
1 Snatch @80%
 
WOD: TNT
 
* Target time each set: Sub 30 Seconds
* Time cap: 1 minute
 
Every 4:00 (5 sets)
Max Effort 20/15 Calorie Assault Bike

WOD

Monday 11.30.2020

POSTED ON November 29, 2020

WDO | Monday 11.30.2020

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Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
Strength: 13:00-25:00
Workout: 25:00 – 48:00
Cooldown: 48:00 – 50:00
Cleanup: 50:00 – 52:00
Accessory: 52:00 – 60:00
 
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
5 up downs
5 deadbugs (each side)
5 birddogs (each side)
5 deadlifts (empty bar – build across sets)
5 hang power cleans (empty bar – build across sets)
5 back squats (empty bar – build across sets)
 
Strength: Back Squat 5-3-1
 
Back Squat for load:
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep + @ 95%
 
**2. Workout Prep**
2 Sets (empty bar first set, add weight second set)
8 Deadlifts
6 Hang Power Cleans
4 Bar Facing Burpees
 
WOD: ACDC
 
* Target Time: sub 10 minutes
 
* Time Cap: 15 minutes
 
For Time:
50 Deadlifts (95/65)
35 Hang Power Cleans (95/65)
20 Bar Facing Burpees
35 Hang Power Cleans (95/65)
50 Deadlifts (95/65)

WOD

Saturday 11.28.2020

POSTED ON November 27, 2020

WDO | Saturday 11.28.2020

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Saturday 11/28
 
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy cardio
5 scap pullups
5 up-downs
5 cat/cows
5 plank shoulder taps (each side)
 
 
**2. Workout Prep**
Use rounds 1-2 of the workout to build into a consistent pace
 
WOD: Special Beam Cannon
 
* Target Reps: 600
* Minimum Reps before Scaling: 500
 
AMRAP 5 Minute (for quality)
10/8 Calorie Row (OR Ski)
3-5 Strict Handstand Push Ups
 
-Rest 2 minutes-
 
-at 7:00-
10 Minute Every Minute on the Minute (EMOM)
3 Strict Pull ups (weighted if possible)
 
-Rest 2 minutes-
 
-at 19:00-
AMRAP 5 Minute (for quality)
10/8 Calorie Row (OR Ski)
3-5 Strict Handstand Push Ups
 
-Rest 2 minutes-
 
-at 26:00-
10 Minute EMOM
10 Dumbbell bench presses (2×50/35)
 
-Rest 2 minutes-
 
-at 38:00-
AMRAP 5 Minutes (for quality)
10/8 Calorie Row (OR Ski)
3-5 Strict Handstand Push Ups
 
-Rest 2 minutes-
 
-at 45:00-
5 Minute EMOM
15 Barbell Curls (45/35)

WOD

Friday 11.27.2020

POSTED ON November 27, 2020

WDO | Friday 11.27.2020

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Warmup:
 
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
150m partner jog
5 birddogs (each side)
5 ring row/bodyweight row on bar
5 step-ups (each side)
3 up-downs
 
Workout:
 
**2. Workout Prep**
Take a few minutes to practice dumbbell steps ups and synchronizing burpee pull ups.
 
WOD: Spirit Bomb
 
* Target time: 20 minutes
* Time cap: 25 minutes
 
Teams of 2
75 Alternating Dumbbell Steps ups (50s/35s) (24/20)
30 Syncro Burpee Pull Ups
50 Alternating Dumbbell Step Ups (50s/35s) (24/20)
20 Syncro Burpee Pull Ups
25 Alternating Dumbbell Step Ups (50s/35s) (24/20)
10 Syncro Burpee Pull Ups
 
Individual Option:
35 Alternating Dumbbell Steps ups (50s/35s) (24/20)
30 Burpee Pull Ups
25 Alternating Dumbbell Step Ups (50s/35s) (24/20)
20 Burpee Pull Ups
15 Alternating Dumbbell Step Ups (50s/35s) (24/20)
10 Burpee Pull Ups

WOD

Wednesday 11.25.2020

POSTED ON November 24, 2020

WDO | Wednesday 11.25.2020

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Intro: 0:00 – 3:00
 
Warmup: 3:00 – 15:00
 
**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 and 2
Strength: 15:00-30:00
 
**2. Strength Prep**
3 Clean grip deadlifts (PVC)
3 Clean high pulls (PVC)
3 Muscle Clean + Shoulder press (PVC)
3 Power Clean + Push Jerks (PVC)
3 Front Squats (PVC)
3 Squat Clean and jerks (PVC)
*repeat with cycle w/ empty barbell*
 
Strength:
 
Clean and Jerk
Every 1:00 (10 sets)
2 Clean and Jerks @75% (singles)
 
Workout: 30:00 – 48:00
 
**3. Workout Prep**
1 set
3 Wall Ball Front Squats
3 Wall Ball Push Press
3 Wall Balls
3 Kip Swings
3 Knees to Elbows
3 Toes to Bar
 
WOD: Dragon Ball Z
 
12:00 AMRAP
20 Wall Balls (20/14)
20 Toes to Bar

WOD

Tuesday 11.24.2020

POSTED ON November 23, 2020

WDO | Tuesday 11.24.2020

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Intro: 0:00 – 3:00
 
Warmup: 3:00 – 13:00
 
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
5 Back Squats (empty bar)
20 single unders
10 double unders (or single unders)
5 Scap Pushups
5 Floor Plate Press
 
Strength: 13:00-25:00
 
**2. Strength Prep**
* Give Athletes 3-4 sets to warm up to opening weight
 
Strength:
 
Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps + @ 90%
 
**3. Workout Prep**
2 sets
20 secs Jump Rope (1st set singles, 2nd set double unders)
3 Inch Worms
 
WOD: Goku
 
* Target number of Reps each set: 95+ reps = 75 double unders + 20 push ups
* Minimum number reps before scaling: 85 reps = 75 double unders + 10 push ups
 
5 sets
2:00 Amrap
75 Double Unders
Max Push Ups
– Rest 1:00 between sets –

WOD

Monday 11.23.2020

POSTED ON November 22, 2020

WDO | Monday 11.23.2020

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Intro: 0:00 – 3:00
 
Warmup: 3:00 – 18:00
 
**1. Movement Prep/Activation and Increasing Heart Rate**
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
10 min AMRAP
1 min easy row
20 yd down/20 yd back easy shuttle run
5 Scap Pullups
5 Thrusters (empty bar – building across sets)
 
Workout: 18:00 – 45:00
 
**2. Workout Prep**
1 set
5-10 Pull Ups
100m Run
10 Thrusters (80% of workout weight)
* Focus on breathing on every rep
 
WOD: “Daniel”
 
* Target time: 15-17 minutes
* Time cap: 22 minutes
 
For time:
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters (95/65)
400 meter run
50 Pull-ups

WOD

Saturday 11.21.2020

POSTED ON November 20, 2020

WDO | Saturday 11.21.2020

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**1. Movement Prep/Activation and Increasing Heart Rate**
1000m Row
* Alternate between 250 slow/250 fast
 
-rest until 5:00-
 
800m Jog
* Alternate between 200 slow/200 fast
 
**2. Workout Prep**
Set Up for workout and progress through at least 25′ of the sled push (if athletes perform that workout)
 
For time: at The Hulk
 
• Athletes will run along a 3-6 mile course around the Ranch through varying terrain, often steep and loose.

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