W.O.D

January 16, 2020

1/17/2020

W.U. Some Stuff

W.O.D 30 min Clock

10 Min AMRAP of

  • 20 x Hang DB Snatch (10L/10R)
  • 20 x Pushups
  • 40 x DU’s

2 Min AMRAP

  • Wall Ball MAX Effort

10 Min AMRAP of

  • 15 x Push Jerk 95/65
  • 15 x Alt Wt’d in place Lunges
  • 25 x Mountain climbers

2 Min AMRAP

  • Wall Ball MAX Effort

6 Min AMRAP

  • 10 x Power Cleans 95/65
  • 10 x HSPU
January 15, 2020

1/16/2020

W.U. Coach Led

Strength: Bench Press

  • 3 sets of 12/15 reps UNSTABLE Bench Press
  • In between Sets 20 x Good Mornings (Unloaded Bar)

W.O.D 18 Min Clock, 15 min AMRAP and 3 Mins Complete 100 x Floor Wipers

  • 20L/20R x Renegade Row 50/35 DB
  • 20 x TTB
  • 20 x Ball Slams 30/20
  • 200m Row
  • 100 x Floor Wipers 45/35 Barbell

Cool Down:  5-10 Mins self maintenance

January 14, 2020

1/15/2020

Regular HIIT:

W.U. Coach led

Conditioning: 5 Sets

  • 15/12 x Cals on Assault bike
  • Rest will be determined tomorrow

Skill: Pushup Cont’d

  • 1 x Max Effort Set (part of Homework)

W.O.D 4 RFT of

  • 10 x Burpee Box Jump Overs 24/20
  • 2 x Rope Climbs
  • 10 x DB Clean and Jerks 70/50
  • 90 sec Plank

ENDURANCE: 6 am ONLY

Row 2 Mins (Max Distance)

1 min transition

Tabata for all Movements.  4 mins per :20 on/:10 off

  • Burpees
  • Pushups
  • Lateral Jumps over KB
  • Russian Swings
  • Jumps Rope
  • Assault Bike

1 min transition

Row 2 Mins (Max Calories)

Olympic Lifting: 6:30 pm ONLY

W.U. Coach Led

Skill:

12 mins

  • Block Clean + Front Squat (2+1)

9 mins

  • Front Squat: 3 sets of 5 @ 75% of last weeks 5 rep

9 mins

  • Strict Press: Build to a heavy 3.  Behind the neck

W.O.D 21-15-9

  • Hang Power Clean 155/105
  • TTB

 

 

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January 13, 2020

1/14/2020

W.U. Coaches Choice

Strength:  Deadlift

  • 15 Mins
    • Build to challenging 3 rep heavy DL

W.O.D 5 RFT of

  • 75ft x Pinch Grip Farmer’s Carry 35’s/25’s (Use 2 plates)
  • 35 x Abmat Situps
  • 15 x KB Swings 70/53

Cool Down:   Foam roll and stretch

January 12, 2020

1/13/2020

REGULAR HIIT:

W.U.  Group (Coach led)

Skill:  Strict Pullups (6 mins)

  • In 6 mins work through 3 sets of Max Effort Reps Strict Pullups
  • REST 90-120 sec between sets

Strength:  Back Squat

  • In 14 Mins Build to a Heavy 5 rep for the day
  • In 9 Mins (3 mins per set) Use 75% of Heavy 5 and complete 3 sets of 7

W.O.D 4 Rds for time of

  • 40 x DU’s
  • 15 x DB Squats, 2 x 50’s/2 x 35’s (Hold in rack position on shoulder)

ENDURANCE: 6 am ONLY

9 min AMRAP of

  • Row 250
  • 25 x Goblet Squats
  • 25 x Alt KB Racked Lunge
  • 25 x KB DL
  • 25 x Later Hops over KB

REST 1 min

3 Rounds of

  • 1 min Battle Rope
  • 1 min Tall to Low plank
  • 1 min Hollow Rock

9 min AMRAP of

  • 12/10 Cals on ABike
  • 25 x Ball Slams
  • 25 x Alt Side Ball Slams
  • 25 x Plank in/out on ball

REST 1 min

3 Rounds of

  • 1 min Bear Crawl
  • 1 min Plank Jacks
  • 1 min Russian Twists

OLYMPIC LIFTING:  6:30 pm ONLY

W.U. Coach Led

  • Muscle Snatch”  8 mins, Build to breakdown of position
  • Block Snatch + OH Squat:  12 mins to work through feeling of position and build to moderate weights
  • Back Squat:
    • Build to a heavy 5 rep in 3 sets in 12 mins

W.O.D 5 RFT of

  • 6 x OH Squats 135/95
  • 30 x DU’s
January 8, 2020

1/9/2020

W.U. Shoulder and chest Prep (CrossOver Symmetry)

Strength:   Bench Press 3 Hand position per set

  • Each set is 9 reps, hands in 3 x Wide, 3 x Regular, 3 x Close grip = 1 set
  • Find a heavy weight to use for 1 set
  • After each set
    • 15 x Banded Tricep Pressdowns

W.O.D 5 Rft of

  • 500M Row
  • 15 x DB Bench Press
  • 15 x Floor Presses out of Rings
  • 15 x Heavy Ball Slams 50/30

**Complete work in any order as long as each exercise is finished in its entirety.

January 7, 2020

1/8/2020

HIIT:

W.U. Group

Skill:   5 Mins Complete part of your pushup homework

Strength:  Power Clean

  • 10 Mins Build to a heavy single power clean for the day

W.O.D 12 Min AMRAP of

*Use 70% of the single Power Clean for today

  • 15 x Burpees
  • 12 x Deadlifts
  • 9 x Power Cleans

ENDURANCE: 6am ONLY

In 6, 12 and 20 mins increments, 1 min Rest, Work through sequence as far as possible in each time frame

  • 10 x Burpees
  • 200M Run
  • 30 x Assault Bike Cals
  • 40 x Box Jumps
  • 50 x KB Thrusters
  • 60 x Abmat situps
  • 70 x Russian Swings
  • 80 x Mountain Climbers
  • 90 sec Plank
  • 100 x Weighted Jump ropes or DU’s

OLYMPIC LIFTING: 6:30pm ONLY

  • W.U.  Coach Led Movement breakdown
  • 15 min Tech Work Building to 1 Heavy Power Clean
  • 5 min EMTOM:  Use 70% of 1 heavy for the day
    • 2+2  Power Clean + Hang Power Clean
  • W.O.D 12 min Clock, 5 RFT of
    • 12 x Burpees
    • 9 x Deadlifts
    • 6 x Power Cleans 185/125