WOD
Monday 01.30.2023
POSTED ON January 29, 2023
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Estimated Total Session Time:
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec singles/doubles
5 Deadlifts (empty bar- build across sets)
5 Updowns to Seal Pose
5 Double DB Snatch (build across)
2. Strength
Deadlift: 5 sets x 5 reps
3. Workout Prep
2 sets
2 Devils Press (build-in weight)
10 Double Unders
4. Workout: Taylor Swift
Freedom (RX’d)
2 Sets:
12 Devils Press (50s/35s)
50 Double Unders
8 Devils Press (50s/35s)
50 Double Unders
4 Devils Press (50s/35s)
50 Double Unders
-rest 2 minutes between sets-
*Scaling/Modifications coached in class
WOD
Friday 01.27.2023
POSTED ON January 26, 2023
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1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
20 seconds Single Unders
5 Wall Balls Thrusters
5 Deadbugs (each)
3 Muscle Up Transition (Low Rings)
2. Workout Prep
1 set
5 Wall Balls
10 Double Unders or Single Unders
1 Muscle Up or Burpee Pull Up.
3. Workout: Open Workout 12.4 and 13.3
Freedom (RX’d)
12:00 Amrap
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups
*Scaling/Modifications coached in class
4. Skills & Drills
Week 1: Handstand Hold
Advanced:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest
Intermediate:
5 Sets
:30-second Handstand Hold (wall/ feet on box)
1:30-minute Rest
Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest
5. Cooldown/Mobility
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
WOD
Thursday 01.26.2023
POSTED ON January 25, 2023
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Estimated Total Session Time:
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
8 min AMRAP
P1: 1:00 Machine
P2:
3 Inch Worms
5 Deadbugs (each side)
5 Roll and Reach
2 Sandbag Deadlifts (build across)
2. Workout Prep
2 sets: (each)
10ft Sandbag Carry
2 Box Jumps
*Work up in weight and height*
3. Workout: Mazda
Freedom (RX’d)
Teams of 2
6 sets (each/1:1)
100ft Sandbag Carry (150/100)(Or Dumbbell Farmer Carry (70s/50s))
6 High Box Jumps (36/30)
*Scaling/Modifications coached in class
4. Strength
Strength: Athletes will build to a heavy single on Deadlifts over the course of 10 minutes.
5. Cooldown/Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
WOD
Wednesday 01.25.2023
POSTED ON January 24, 2023
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Estimated Total Session Time:
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
6 min AMRAP
30 sec bike (easy)
20 sec bike (mod)
10 sec bike (hard)
5 Up Downs + Plate Step Up
5 Bench Press (empty bar/slow and controlled)
2. Workout Prep
1 set:
20-seconds (at workout pace)
2 Burpee to Plates
3. Workout: General Motors
Freedom (RX’d)
80/65 Calorie Echo Bike
*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*
*Scaling/Modifications coached in class
4. Strength Prep
Athletes will build to a heavy single-on bench press over the course of 10 minutes. Athletes should have a spotter for all reps above 75% effort. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Athletes need to focus on keeping their shoulders and butt pressed back against the bench, feet firmly planted, and always finish the rep before trying to rack the barbell.
5. Cooldown/Mobility
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
WOD
Tuesday 01.24.2023
POSTED ON January 23, 2023
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Estimated Total Session Time:
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate*
3:00 Assault/Echo Bike (each pace)
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
2. Workout Prep
2 sets:
2 Handstand Push ups
3 Toes to Bar
10ft Front Rack Walking Lunge (build in weight)
3. Workout: Honda
Freedom (RX’d)
3 rounds
20 Handstand Push Ups
30 Toes to Bar
50’ Front Rack Walking Lunge (95/65)
*Scaling/Modifications coached in class
4. Strength
Athletes have a 10 min EMOM of 5 touch-and-go clean and jerks. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks.
5. Cooldown/Mobility
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
WOD
Monday 01.23.2023
POSTED ON January 22, 2023
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Estimated Total Session Time:
1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
30 sec row (easy)
20 sec row (mod)
10 sec row (hard)
5 world’s greatest stretch (each side)
5 Tempo Back Squats (empty bar)
5 alt v-ups (each side)
2. Workout Prep
1 set
100m Row (workout pace)
5 Air Squats
3. Workout: Toyota
Freedom (RX’d)
For Time:
500-400-300-200-100m
Row
50-40-30-20-10
Air Squats
*Female Distance: 400-320-240-160-80
*Scaling/Modifications will be coached during class time
4. Strength
Athletes will build to a heavy single on back squat over the course of 10 minutes.
5. Cooldown/Mobility
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
WOD
Friday 01.13.2023
POSTED ON January 12, 2023
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1. Warm- up Estimated Total Session Time:
1 Hour (Everything Included)
Hip Halo Warmup
-into-
3 sets (10:00 cap)
10 Box Step Ups
10 Dumbbell Suitcase Deadlifts (each)
5 Single Arm Dumbbell Shoulder Press
1 Wall Walk
2. Workout Prep
2 sets
10′ Dumbbell Overhead Walking Lunge (L and R)
4 Alternating Single Dumbbell Step Ups
2 Strict Handstand Push Ups
10′ Handstand Walk
3. Workout: Open 19.3
Freedom (RX’d)
19.3
For time
200′ Dumbbell Overhead Walking Lunge (50/35)
50 Alternating Single Dumbbell Step-up (50/35) (24/20)
50 Strict Handstand Push-ups
200′ Handstand Walk
*Scaling/Modifications coached in class
4. Cooldown/Mobility
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
WOD
Thursday 01.12.2023
POSTED ON January 11, 2023
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1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 Single Unders
5 Front Squats (empty bar)
5 Muscle Cleans (empty bar)
(3-4 sets)
2. Workout Prep
2 sets: (each)
10 Double Unders
2 Front Squats
2 Power Cleans
*Build up in weight*
3. Workout: Baguette
Freedom (RX’d)
Teams of 2
5 sets (each/1:1)
50 Double Unders
10 Front Squats (135/95)
5 Power Cleans (135/95)
*Scaling/Modifications coached in class
4. Successories
Lateral Band Walk: 4 sets of 30 yards (both directions)
Single Leg DB Hip Thrust: 4 sets of 10 reps
5. Cooldown/Mobility
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
WOD
Wednesday 01.11.2023
POSTED ON January 10, 2023
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1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
30 sec row (easy)
20 sec row (mod)
10 sec row (easy)
5 GHD’s to parallel (focus on leg extension)
10 plate toe taps (each side)
4 Updown + Box Jump Get Over (build in height across)
2. Workout Prep
1 set:
5/4 Calorie Row
5 GHD’s
2 Burpee Box Get Overs
3. Workout: Cannoli
Freedom (RX’d)
50/40 Calorie Row
40 GHD’s (Or Stick Sit Ups)
30 Burpee Box Get Overs (30/24)
40 GHD’s (Or Stick Sit Ups)
50/40 Calorie Row
*Scaling/Modifications coached in class
4. Successories
DB Good Mornings: 4 sets of 10 reps
Ring Curls: 4 sets of 10 reps
5. Cooldown/Mobility
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
WOD
Tuesday 01.10.2023
POSTED ON January 9, 2023
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- Warm up
4 sets
30 sec Row (easy pace)
5 Wallballs (focus on arm cycling/breathing)
5 Alternating V-ups (each side)
5 Sumo Deadlifts (empty bar)
5 High Elbows (High Hang) (empty bar)
5 Sumo Deadlift High Pulls (empty bar)
2. Workout Prep
3 sets
2 Sumo Deadlift High Pull (work up in weight)
5 Wall Balls
3. Workout: Cream Cheese Danish
Freedom (RX’d)
For Time:
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull (95/65)
15 Wall Balls (20/14)
*Scaling/Modifications coached in class
4. Strength
Hang Power Clean: 10 sets of 1 rep
5. Cooldown/Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back