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WOD

Wednesday 06.06.2018

POSTED ON June 5, 2018

WDO | Wednesday 06.06.2018

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Warm Up:
 
5 Clean High Pull
5 Hang Power Clean
10 Lemon Squeeze
50ft Broad Jump
 
x3
 
Strength:
 
A. Power Clean
 
8min EMOM
 
2 at 80% or 1RM
 
Metcon:
 
Level 1 (RX)
 
400m Run
12 Handstand Push-ups
 
4 Rounds For Time

WOD

Tuesday 06.05.2018

POSTED ON June 4, 2018

WDO | Tuesday 06.05.2018

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Warm Up:
 
10 Glute Bridge
20 Leg Swings
10 Cossack Squat
5 Empty Bar Back Squats
 
x3
 
Foundation:
 
*Set a clock for 15 minutes for athletes to complete the strength portion. If athletes do not have a 1RM Back Squat then use this time to establish one since we will be using this percentage work for the next couple weeks. This is week 1 of our lower body strength progression. Make sure to tell athletes these are days they do not want to skip or miss.
 
Strength:
 
A. High Bar Back Squat
 
4 sets of 5 at 70%; rest 2-3 minutes between sets
 
Metcon:
 
Level 1 (RX)
 
100ft Walking Lunge
21 Kettlebell Swings 53/35
 
5 Rounds For Time

WOD

Friday 06.01.2018

POSTED ON May 31, 2018

WDO | Friday 06.01.2018

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z

BENCH MARK FRIDAYS
 
Warm Up:
 
7/7 KB High Pull
10 Prone Pass throughs
10 Cossack Squats
 
x3 then…
 
5/5 Rock Back Split Squats
5 Hips Down Push-ups
3 Hollow to Arch Kips + 5 Scap Pulls
 
x3 then…
 
200m Sprint
3 Pull-ups
5 Push-ups
8 Air Squats
 
x3; rest 1min between each set
 
Metcon:
 
“Cindy”
 
20min AMRAP
 
Level 1 (RX)
 
5 Pull-ups
10 Push-ups (open standard)
15 Air Squats

WOD

Wednesday 05.30.2018

POSTED ON May 29, 2018

WDO | Wednesday 05.30.2018

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Warm Up:
 
5/5 Single arm KBS
10 Lemon Squeeze
5 Yoga Push-ups
:30 Speed Air Squat
 
x3
 
 
Foundation:
 
A. Gymnastics EMOM 15min
 
1st min 5-7 Strict Pull-ups
2nd min 8 Handstand Shuffle to Plate
3rd min :45 Plank on Elbows
Metcon:
 
Level 1 (RX)
 
70 Burpees
60 Sit-ups
50 KBS 53/35
40 Pull-ups
30 Handstand Push-ups

WOD

Tuesday 05.29.2018

POSTED ON May 28, 2018

WDO | Tuesday 05.29.2018

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Warm Up:
 
50ft Samson Lunge
20 Heavy Russian Twists
50ft Broad Jump
5 Air Squats @32×1
 
x3-4 sets
 
Foundation:
 
DELOAD WEEK
 
A. Front Squat 3 sets of 10 65-75% of 10RM; rest 2-3min between each set.
 
Metcon:
 
9min AMRAP
 
Level 1 (RX)
 
9 Deadlifts 155/115
12 Box Jump Overs 24/20

WOD

Saturday 05.26.2018

POSTED ON May 25, 2018

WDO | Saturday 05.26.2018

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Warm Up:
 
:30 Bent Knee Hollow Body
7/7 DB Single-arm High Pull
5/5 DB Single-arm Press
 
x3 then…
 
12 DB Light Hammer Curls
10 Air Squats with Speed
8 Inch Worm
 
x3 then…
 
5 Deadlifts (both heads of the DB touch)
4 Hang Cleans
3 Front Squats
2 Push Jerks
5 Half Burpee AFAP (As fast as possible)
 
x2; rest 2-3minutes between sets
 
Metcon:
 
Level 1 (RX)
 
10 Dumbbell Deadlifts 50/35
8 Dumbbell Hang Cleans 50/35
6 Dumbbell Front Squats 50/35
4 Dumbbell Push Jerks 50/35
 
5 Rounds For Time

WOD

Friday 05.25.2018

POSTED ON May 24, 2018

WDO | Friday 05.25.2018

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Warm Up:
 
5 Clean High Pulls
5 Hang Power Cleans
5 Thrusters
5 Behind the Neck Presses
 
x3
 
Foundation:
 
A. Power Clean EMOM 7min
 
3-5 TnG Power Clean 70-77% of 1RM
 
*If athlete does not have a 1RM use this time to establish one.
 
Metcon:
 
7 Rounds For Time
 
Level 1 (RX)
 
“Wittman”
 
15 Kettlebell Swings 53/35
15 Power Clean 95/65
15 Box Jump 24/20

WOD

Thursday 05.24.2018

POSTED ON May 23, 2018

WDO | Thursday 05.24.2018

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Warm Up:
 
10 Cuban Raise
:15 Bottom of the Dip Hold
10 Pass Throughs
10 Cossack Squats
 
x2-3 sets
 
Foundation:
 
A. Gymnastics EMOM 15min
 
1st min 5-7 Strict Dips
2nd min :25 Head Stand + Handstand Walk
3rd min 20 Mountain Climbers
 
*Headstand is on your head not a handstand. This is the base to building a solid handstand walk. Hands and head should be in a tripod position find on youtube for great example. For scaled have them do it again the wall with only
feet touching the wall. EVERYONE should do this.
 
Metcon:
 
Level 1 (RX)
 
75 Squats
50 Pull-ups
20 Ring Dips
50 Squats
35 Pull-ups
15 Ring Dips
25 Squats
20 Pull-ups
10 Ring Dips
 
For Time

WOD

Wednesday 05.23.2018

POSTED ON May 22, 2018

WDO | Wednesday 05.23.2018

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Warm Up:
 
50ft Walk on Toes Backwards
50ft High Knees
50ft Butt Kicks
50ft Walk on Toes Forwards
50ft Side Shuffle
50ft Quad Pull
 
x3-4 sets
 
Foundation:
 
A. EMOM 10min
 
1st min 30 Dual KB Flutter Kicks
2nd min 10-15 Arch Rocks
 
Metcon:
 
RX/Intermediate/Beginner
 
1 Mile Run
Rest 6min
800m Run
Rest 3min
1 Mile Run
Rest 6min
800m Run

WOD

Tuesday 05.22.2018

POSTED ON May 21, 2018

WDO | Tuesday 05.22.2018

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Warm Up:
 
:30 DB Hold Overhead
5/5 DB High Pull
:30 Mountain Climbers
5 Hang Squat Cleans
 
 
x3
 
Foundation:
 
A. Seated Single Arm Dumbell Press 4×10/10 @92-95% of 10RM; rest :45 between arms and 1min between sets.
 
*Seated on the floor with feet out in front of the athlete.
 
Metcon:
 
Level 1 (RX)
 
10 Squat Cleans 115/80
1 Rope Ascent
9 Squat Cleans 115/80
3 Bar Muscle-ups
8 Squat Cleans 115/80
1 Rope Ascent
7 Squat Cleans 115/80
3 Bar Muscle-ups
6 Squat Clean 115/80
1 Rope Ascent
5 Squat Clean 115/80
3 Bar Muscle-ups
5 Squat Clean 115/80
1 Rope Ascent
4 Squat Clean 115/80
3 Bar Muscle-ups

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