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WOD

Friday 09.30.2022

POSTED ON September 29, 2022

WDO | Friday 09.30.2022

0 Comments / CATEGORY:

1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
3 sets:
15 PVC Passthroughs
15 Banded Air Squats
5 Step Back Lunges (each leg)

2. Workout Prep
3 sets:
4 Power Snatch (build in weight)
10’ Overhead Walking Lunge (build in weight)

3. Workout: Pumpkin Pie

Freedom (RX’d)

50 Power Snatches (95/65)
100’ Overhead Walking Lunge (95/65)

* Independence
50 Power Snatches (75/55)
100’ Overhead Walking Lunge (75/55)

* Liberty
50 Dumbbell Snatches (light)
100’ Dumbbell Walking Lunge (light)

4. Skill Progression

Athletes practice: Ring Transitions (with band)
– 10-12 minutes-

5. Cooldown/Mobility

1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)

WOD

Thursday 09.29.2022

POSTED ON September 28, 2022

WDO | Thursday 09.29.2022

0 Comments / CATEGORY:

1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm up (10-15 minutes)

2. Workout Prep
3 sets (each)
100m Run (Build up to workout pace)
-rest 20 seconds between sets-

3. Workout: Peanut Butter Pie

Freedom (RX’d)

Partner
5000m Run Relay

* Independence
Partner
4000m Run Relay

* Liberty
Partner
3000m Run Relay

4. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)

WOD

Wednesday 09.28.2022

POSTED ON September 27, 2022

WDO | Wednesday 09.28.2022

0 Comments / CATEGORY:

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *

2. Strength

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@60-70% of 1RM Clean & Jerk)
* Complete a set every 1:30 *

-Into-

1 Push Jerk x 3 sets (@80-90% of 1RM Clean and Jerk)

* Rest as needed between sets *

3. Workout Prep
3 sets:
5 Push Ups (Build to handstand push up/strict)
1 Squat Clean (build in weight)
3 Pull ups (build to chest to bar/Bar Muscle up)

4. Workout: Lemon Meringue Pie

Freedom (RX’d)

20 Push-ups
15 Squat Cleans (95/65)
20 Push-ups
30 Pull-ups

At 6:00

15 Handstand Push-ups
10 Squat Cleans (135/95)
15 Handstand Push-ups
20 Chest to Bar Pull-ups

At 12:00

10 Strict Handstand Push-ups
5 Squat Cleans (185/125)
10 Strict Handstand Push-ups
10 Bar Muscle Ups

* Independence
15 Push-ups
15 Squat Cleans (75/55)
15 Push-ups
25 Pull-ups
At 6:00
10 Handstand Push-ups
10 Squat Cleans (115/80)
10 Handstand Push-ups
15 Chest to Bar Pull-ups
At 12:00
8 Strict Handstand Push-ups
5 Squat Cleans (155/105)
8 Strict Handstand Push-ups
8 Bar Muscle Ups

* Liberty
4 rounds
15 Bar Push-ups
15 Dumbbell Power Cleans (light)
15 Dumbbell Front Squats (light)
15 Ring Rows

5. Cooldown/Mobility

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)

WOD

Tuesday 09.27.2022

POSTED ON September 26, 2022

WDO | Tuesday 09.27.2022

0 Comments / CATEGORY:

1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warm-up
-into-
3 Rounds (each)
Partner Rowling
(Max 5 penalty synchro burpees)

2. Workout Prep
2 sets:
5/4 Calorie Row
2 Burpee Over Rower

3. Workout: Cherry Pie

Freedom (RX’d)

3 sets
21-15-9
Calorie Row
15-12-9
Burpee Over Rower
-Rest 1:1 between sets-

* Independence
3 sets
16-12-8
Calorie Row
Burpee Over Rower
Rest 1:1 between sets

* Liberty
3 sets
12-9-6
Calorie Row
Up Downs
Rest 1:1 between sets

4. Cooldown/Mobility

1 min Seal Pose
1 min Foam roll quads (each side)
1 min Foam roll glutes and IT band (each side)

WOD

Monday 09.26.2022

POSTED ON September 25, 2022

WDO | Monday 09.26.2022

0 Comments / CATEGORY:

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *

2. Strength

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *

-Into-

Overhead Squats 3 x 1 (@90% of 1RM Snatch)

3. Workout Prep
2 sets:
5 Kettlebell Swings (build in weight)
3 Box jumps (build in height)

4. Workout: Key Lime Pie

Freedom (RX’d)

10:00 Amrap
10 Kettlebell Swings (53/35)
10 Box Jumps (24”/20”)

*Independence
10:00 Amrap
10 Kettlebell Swings (35/25)
10 Box Jumps (20”/16”)

*Liberty
10:00 Amrap
10 Russian Kettlebell Swings (light)
10 Box Step Ups (20”/16”)

5. Cooldown/Mobility

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)

WOD

Friday 09.23.2022

POSTED ON September 22, 2022

WDO | Friday 09.23.2022

0 Comments / CATEGORY:

1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
5 Kipping Knee Raises
5 Hang Power Cleans (empty bar)
3 Bar Facing Up Downs

2. Workout Prep
2 sets:
3 Toes to Bar
4 Hang Power Cleans (build in weight)
3 Bar Facing Burpees

3. Workout: Poodle

Freedom (RX’d)

10-20-30
Toes to bar
Hang Power Cleans (115/80)
Bar Facing Burpees

* Independence
10-20-30
Knees to Elbows
Hang Power Cleans (95/65)
Burpee Over Bar

* Liberty
10-15-20
Hanging Knee Raises
Hang Dumbbell Power Cleans (light)
Up Downs

4. Skill Progression

Have athletes practice: Ring Transitions
– 10-12 minutes-

5. Cooldown/Mobility

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)

WOD

Thursday 09.22.2022

POSTED ON September 21, 2022

WDO | Thursday 09.22.2022

0 Comments / CATEGORY:

1. Movement Prep/Activation and Increasing Heart Rate
8 min Amrap:
:30 sec Row
5 Box Step Ups (each side)
5 Abmat Sit Ups
2 Sandbag Over Bar/Box (light)

2. Workout Prep
2 sets:
4 Synchro Wall Ball Sit Ups
2 Synchro Box Jumps
1 Sandbag Over Bar/Box (build in weight)

3. Workout: Dachshund

Freedom (Rx’d)

5 sets:
3:00 Amrap
15 Synchro Wall Ball Sit Ups (20/14)
12 Synchro Box Jumps (24/20)
Max Sandbag Over Box/Bar on Rig (150/100) (Or Power Snatch (155/105)
-rest 3:00 between sets-

* Independence
5 sets:
3:00 Amrap
12 Synchro Wall Balls Sit Up (14/10)
10 Synchro Box Jumps (20/16)
Max Sandbag Over Box/Bar on Rig (100/70) (Or Power Snatch (135/95)
rest 3:00 between sets

* Liberty
5 sets:
3:00 Amrap
15 Synchro Sit Ups
12 Synchro Box Step Ups (20/16)
Max Dumbbell Power Clean (moderate)
rest 3:00 between sets

4. Cooldown/Mobility

1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)

WOD

Wednesday 09.21.2022

POSTED ON September 20, 2022

WDO | Wednesday 09.21.2022

0 Comments / CATEGORY:

1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

2. Strength

1 Squat Clean + Push Jerk x 10 sets (Start at 65% and Build, No higher than 90%)
* Complete 1 set every 1:15 *

3. Workout Prep
2 sets:
5 Wall Balls
10ft Dumbbell Front Rack Lunge

4. Workout: Rottweiler

Freedom (RX’d)

For Time:
50 Wall Balls (20/14)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14)

* Independence
For Time:
50 Wall Balls (14/10)
200ft Front Rack Dumbbell Lunge Walk (35s/25s)
50 Wall Balls (14/10)

* Liberty
For Time:
30 Dumbbell Thrusters (light)
150ft Lunge Walk
30 Dumbbell Thrusters (light)

5. Cooldown/Mobility

1 min Seal Pose
1 min Foam roll quads (each side)
1 min Foam roll glutes and IT band (each side)

WOD

Tuesday 09.20.2022

POSTED ON September 19, 2022

WDO | Tuesday 09.20.2022

0 Comments / CATEGORY:

1. Movement Prep/Activation and Increasing Heart Rate*
3 sets:
50m jog
5 inch worms
10-second Handstand Hold
:30 sec Jump Rope

2. Workout Prep
1 set:
100m run
10 Double Unders
1 Wall Walk

3. Workout: German Shepherd

Freedom (RX’d)

3:00 AMRAP
100m Run
20 Double Unders
2 Wall Walks

-rest 2:00-

6:00 AMRAP
200m Run
40 Double Unders
4 Wall Walks

-rest 2:00-

9:00 AMRAP
300m Run
60 Double Unders
6 Wall Walks

* Independence
3:00 AMRAP
100m Run
15 Double Unders
1 Wall Walk
rest 2:00
6:00 AMRAP
200m Run
30 Double Unders
2 Wall Walks
rest 2:00
9:00 AMRAP
300m Run
45 Double Unders
3 Wall Walks

* Liberty
3:00 AMRAP
50m Run
20 Single Unders
1x25ft Bear Crawl
rest 2:00
6:00 AMRAP
100m Run
30 Single Unders
2x25ft Bear Crawl
rest 2:00
9:00 AMRAP
200m Run
40 Single Unders
3x25ft Bear Crawl

4. Cooldown/Mobility

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)

WOD

Monday 09.19.2022

POSTED ON September 18, 2022

WDO | Monday 09.19.2022

0 Comments / CATEGORY:

1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

2. Strength

1 Squat Snatch x 10 sets (Start at 65% and Build, No higher than 90%)
* Complete 1 set every 1:15 *

3. Workout Prep
1 set:
20-second Row (workout pace)
5 Power Snatch

4. Workout: Golden Retriever

Freedom (RX’d)

250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row

* Independence
200/1750m Row
25 Power Snatches (65/45)
200/1750m Row
25 Power Snatches (65/45)
200/1750m Row
25 Power Snatches (65/45)
200/1750m Row

* Liberty
200/1750m Row
20 Dumbbell Snatches (light)
200/1750m Row
20 Dumbbell Snatches (light)
200/1750m Row
20 Dumbbell Snatches (light)
200/1750m Row

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)

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