Friday 05.22.2020

POSTED ON May 21, 2020

WDO | Friday 05.22.2020

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Warm Up:
5 good mornings
10 Cossack squats
:30/:30 couch stretch L/R
x2-3 sets then…
5 Russian baby makers
10 sumo inch worms
5 deadlifts increasing weight each set
x3-4 sets then…
Work Up to a heavy set of 5 reps deadlift in 15min.
(This is done within the warm Up time)


Thursday 05.21.2020

POSTED ON May 20, 2020

WDO | Thursday 05.21.2020

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Warm Up:
30ft Samson lunge
5/5 front scale
6 light weight dumbbell snatch
6 light weight devils press
Foundation: (15-20min)
A1.) Double Kettlebell Front Rack Step Up 3 sets 8/8; rest :60
A2.) Handstand hold :30/:45; rest :30/:30
A3.) Tall Box Jump step down 3-5; rest :60


Wednesday 05.20.2020

POSTED ON May 19, 2020

WDO | Wednesday 05.20.2020

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Warm Up:
5 empty bar back squats
5 muscle snatch
5 power snatch
5 hang power snatch
X2-3 sets
Foundation: Every 1.30 min for 15 min (only logging the last 6)
A. 3 power snatch + 3 hang power snatch; increase weight if you feel good with the movements
WOD: “Nick Fury” 7min Clock
RX (Level 1)
30 Power Snatch 135/95
ME Wall Ball remaining time 20/14 10ft/9ft


Tuesday 05.19.2020

POSTED ON May 18, 2020

WDO | Tuesday 05.19.2020

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General Warm Up:
20 bird dogs
10 glute bridge
:30 plank
7 cal row
Complete 3 Rounds
Partner WOD: “Deadpool”
20min AMRAP
RX (Level 1)
P1 25/22 cal row
P2 25/22 cal row
P1 10 lateral burpees over the rower
P2 10 lateral burpees over rower
P1 Front Rack double KB carry 100m (10 reps) 53/35
P2 Front Rack double KB carry 100m (10 reps) 53/35


Monday 05.18.2020

POSTED ON May 17, 2020

WDO | Monday 05.18.2020

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Warm Up:
5 dips
5 dip drive
5 dip drive dips
5 push jerks
X2-3 sets
Strength: Every 2 minutes for 8 minutes
A. Push Jerk 4 sets of 3 @12×1; rest 2-3min
*pause is in the dip
WOD: “The Wasp”
RX (Level 1)
400m run
21 push jerks 75/55
15 power cleans 75/55
3 rounds for time


Saturday 05.16.2020

POSTED ON May 16, 2020

WDO | Saturday 05.16.2020

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Coach/Class Notes: Today’s workout volume will be very tough on athletes. Make sure the Metcon/WOD is the focus for today. You will need to utlize the Warm Up as if its a “WOD-UP.” It says complete 5 sets which should be done with all the skill work.
Warm Up:
10 groiners 5/5
10 lemon squeeze
5 hollow to arch kips
5 muscle Snatch
Complete 5 sets
WOD: RX (Level 1)
45 burpees over bar
30 hang power snatch 95/65
15 pull ups
30 burpees over bar
20 hang power snatch 95/65
10 pull ups
20 burpees over bar
10 hang power snatch 95/65
5 pull ups
For Time


Friday 05.15.2020

POSTED ON May 14, 2020

WDO | Friday 05.15.2020

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Warm Up:
5 empty bar muscle clean
5 empty bar power clean
5 empty bar hang squat clean
Foundation: Every 2 minutes for 14 minutes (including warm-up – if you want to increase reps, so you don’t have to bring down so much weight, then do so)
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean


Thursday 05.14.2020

POSTED ON May 13, 2020

WDO | Thursday 05.14.2020

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Warm Up:
10 windshield wipers 4/4
half kneeling KB windmill
Complete 3 sets
Foundation: (15-20min)
A1.) Curtsy Squat 3 sets of 6/6; rest :30/:30 (increase weight)
A2.) Reverse bear crawl 3 sets of 50ft; rest :45
A3.) Bird Dog 3 sets of 20 alt. reps; rest :45
WOD: (Energy System Priority)
15min EMOM
1st min Max Effort strict handstand push ups
2nd min Max Efffort Plank Walk Ups
3rd min Max Effort Double Unders (Scale to single unders)
*Scale handstand push ups to kipping HSPU or handstand hold (each second is a rep)
*Plank walk ups scale to from the knees
*Double unders scale to single unders or double taps.


Wednesday 05.13.2020

POSTED ON May 12, 2020

WDO | Wednesday 05.13.2020

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Warm Up:
5 good morning
5 empty bar back squats
5 snatch high pull
5 hang power snatch
Complete 3 sets
A. Every 2:00 x4
3 snatch high pull + + 3 power snatch + 3 hang power snatch
*Moderate weight concentrate on making the reps crisp and snappy. You will use the same weight for the entire EMOM.
WOD: 16min time Cap “Spider-Man”
RX (Level 1)
15 push ups
100m run
10 rounds for time


Tuesday 05.12.2020

POSTED ON May 11, 2020

WDO | Tuesday 05.12.2020

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Warm Up:
5 sumo inch worm
5 strokes rower arms only
5 strokes rower legs only
1 Starlord Complex light kettlebell
:10 supinate deadhang + toes 2 bar practice
Complete 3 sets
WOD: “Starlord” 20min AMRAP
*Starlord Complex (1 dual kettlebell snatch + 1 dual kettlebell front squat + 1 dual kettlebell reverse lunge left + 1 dual kettlebell reverse lunge right)
*This Complex is 4 reps total
*Substitute Rowing with 300m run (second stop sign and back)
RX (Level 1)
20/16 cal row
3 dual kettlebell starlord complex’s (44/26)
10 toes 2 bar
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