Thursday February 15, 2018

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Competition / Open’s Prep)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec leg swings / leg, 30 sec wall squats, 30 sec PVC pass through, 20 sec hanging shrugs, 30 sec PVC power snatch balance, 30 sec BB power snatch

WOD

15.1 Complete as many rounds and reps as possible in 9 minutes of:
15 Toes-to-bars (Scaled: hanging knee raises) (Master’s Scaled = Sit-ups)
10 Deadlifts (115/75) (Scaled: 85/55) (MS=65/45)
5 Power Snatches (115/75) (Scaled: 85/55) (MS=65/45)

Post WOD

5 Sets

30 sec. Hang from Pull-up bar

Rest 1 min.

Wednesday February 14, 2018

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(Practice / Glycolytic)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec leg swings / leg, 30 sec wall squats, 30 sec PVC pass through, 30 sec PVC high hip squat clean, 30 sec BB push press

WOD

5 Rounds for Time:
100m Sprint
10 Squat Cleans (115/75) (95/65)
15 BB Push Press (115/75) (95/65)
100m Sprint
Rest 2 minutes

Post WOD

1500m Row (broken up any way you'd like) with 3 x 15 GHD sit-ups completed during the row.

Tuesday February 13, 2018

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(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 30 sec PVC pass through, 20 sec / arm T,V,W, 10 BB bench press, 10 BB Romanian deadlifts, 20 sec handstand hold

SOD

3 x 10^ Bench Press AND 3 x 5^ Sumo Deadlifts (RPE 6-7.5)

WOD 

For Time:
Buy in: 100 Double Underss / 150 Single Unders

Then: 10,9,8…1
Handstand Push-ups (Mod = hand release push-ups)
Box Jumps Overs

(Coaches &Athletes: Opens prep HSPU with leading with the heels, pulling toes back to shins and keep hips off the wall at the end of the skill)

Buy out: 100 Double Unders / 150 Single Unders

Monday February 12, 2018

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(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec leg swings / leg, 30 sec wall squats, 30 sec PVC pass through, 20 sec/arm chicken st., 30 sec PVC front rack alt lunges

SOD

4x
8/leg BB Front Rack Alternating Reverse Lunges
4-6^ Weighted Pull-ups (Scaled: un-weighted pull-ups or “L” BB pull-ups
Rest 90-120 seconds between each exercise/set

WOD

8 min AMRAP
Ascending DB Power Clean by 2's (2,4,6...) (50/35)
10/8 Cal Bike

Post WOD: ITP Mobility (lead by coach)

Friday February 9, 2018

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(Practice / OlyNastics)
WOD Review: 8 min

Then group warm up all together: 60sec row, 30 sec DB snatch, 20 sec HS hold, 30 sec stationary lunges, 20 sec knee raises, 30 sec burpees

SOD

EMOM for 8 min:
1-2 Rope Climb OR Muscle-ups (Bar or Ring)
20-30 Sec Handstand hold

WOD: Create your own Chipper (25 min time cap)

Rep scheme to use:
50
40
30
20
10

Movements to choose from:
DB Snatch (50/35) (35/20) (30-50 reps = 15-25/arm AND 10-20 reps = reps/arm)
Handstand Push-ups
BB OH Forward Lunges (30-50 reps = 15-25/leg AND 10-20 reps = reps/leg) (RX+ 95/65) (RX = 75/55) (Sc/MA = 55/35)
Toes to Bar
Bar Facing Burpees over bar

Thursday February 8, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: jog down and back, 10 air squats, jog down and back, 5-10 push-ups, side shuffle down and back, 20 sec plank (both sides), jog down and back, 10 BB deads, 10 8' WB

WOD 1

4 min AMRAP
20 Wall Balls (20/14) (10/10)
5 Deadlifts (245/175) (185/125)

WOD 2 

4 min AMRAP
18 Wall Balls (20/14) (10/10)
7 Deadlifts (225/125) (155/105)

WOD 3

4 min AMRAP
16 Wall Balls (20/14) (10/10)
9 Deadlifts (185/115) (135/85)

WOD 4

4 min AMRAP
14 Wall Balls (20/14) (10/10
11 Deadlifts (135/95) (95/65)

Rest 3 min between each WOD

Post WOD

Banded Tabata stretch (30 on 10 switch)
3-4 banded stretch for both upper and lower (minimum 1 round through each body part/side)

Wednesday February 7, 2018

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(Practice / Open’s Prep)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec leg swings / leg, 30 sec wall squats, 30 sec PVC pass through, 30 sec PVC snatch balance, 5 BB hang snatch with OHS, 5 BB hang squat snatch, 5 BB squat snatch

WOD

17.3 (20 min AMRAP for all)
Prior to 8:00, complete:
3 rounds of:
6 Chest-to-bar Pull-ups (Scaled= jumping chin over bar pull-ups)
6 Squat Snatches, (95/65) (45/35)
Then, 3 rounds of:
7 C2B Pull-ups
5 SS, (135/95) (75/55)
*Prior to 12:00, complete 3 rounds of:
8 C2B Pull-ups
4 SS (185/135) (95/65)
*Prior to 16:00, complete 3 rounds of:
9 C2B Pull-ups
3 SS (225/155) (115/95)
*Prior to 20:00, complete 3 rounds of:
10 C2B Pull-ups
2 SS (245/175) (135/105)
*If all reps are completed, time cap extends by 4 minutes.
*If/Once you are no longer able to get the work done in the prescribe time/weight, continue on a rep and weight scheme you can manage until the 20 minutes has passed.

Monday February 5, 2018

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(Competition/ Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec leg swings / leg, 30 sec wall squats, 30 sec PVC pass through, 20 sec chicken str / arm, 5 BB hang clean, 5 BB hang squat clean

WOD

3 Rounds for Time: (Cap 30 min)
55/50 Cal Row
400m Run
10 Hang Power Cleans at RX+ (185/125) RX (155/105) MOD 1 (135/95) MOD 2 (95/65) Masters RX (95/55)

Post WOD 

Banded Tabata stretch (30 on 10 switch)
3-4 banded stretch for both upper and lower (minimum 1 round through each body part/side)

Friday February 2, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec BB slow Romanian deadlifts, 30 sec wall squats.

WOD 

6 Rounds of work 3 min / rest 1 min (24 min total)
3 DB (50's/35's) or BB Floor press (100/70)
3 Deadlifts (225/155) Scaling options: (205/135) (185/105) (155/95)
*Increase floor press by 3 reps every round (DL stays at 3 throughout workout).
*Start where you left off from the previous round.

Post WOD: Mobility

30 sec on 10 sec off: 2 rounds of:
Child’s Pose stretch, Pigeon stretch (both legs), Wall Figure Four stretch (both legs), Couch stretch (both legs), Wall straddle stretch, standing skin the cat (just 20 sec)

Thursday February 1, 2018

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(Practice / Gymnastics Focus)
WOD Review: 8 min
Then group warm up all together: 30 sec jump rope, 20 sec each T,V,W, 20 sec / arm unilateral KB bottoms-up shoulder press, 20 sec BB push press, 20 sec BB split jerk, 20 sec high hip power snatch

SOD 1

Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps (challenging lifts)

SOD 2

Every two minutes, for 6 minutes (3 sets) of:
Push Press x 3-4 reps (technique over weight)

WOD

For time:
40/30 Calories on Bike
40 Jumping Pull-Ups (pull-up bar 6-8″ above your head)
40 Power Snatches (75/55)

Wednesday January 31, 2018

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(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 30 sec wall squats, 20 sec each T,V,W, 30 sec front squats with double bounce at bottom, 20 sec DB (light) power cleans, 20 sec handstand hold,

SOD

EMO the 90 sec x 6 rounds of “Front Squat triplet” (62.5-65%)
1 FS w/ 3 sec pause at bottom > 1 FS with double bounce at bottom > 1 regular Front Squat.

WOD 

8 min AMRAP
8 DB Power Cleans (50/35) (1 head must touch the floor)
8 HSPU

Tuesday January 30, 2018

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(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec rev lunge to box step-up (20”), 30 sec back flies, 20 sec side plank per side, 20 sec hollow rocks, 20 sec box jumps

WOD 

10 Rounds (30 min cap)
Row 15/12 Cal
10 Burpee Box Jump Overs (24/20) (Mod 20/12-15” (stacked 45’s) or box step-ups)

Athletes: You have 30 min to complete as much of this as you can. If you are in your finishing up your final round of burpees when the 30 minutes passes, you will be allowed to finish the workout, otherwise you will be time capped. The purpose of the time cap is to push you and keep you moving.

Post WOD

1-2 Rounds ITP:
8-10 Tubing Back Rows (slow and controlled)
Side Plank (Left) x 40 seconds
Side Plank (Right) x 40 seconds
15 Arm Haulers
30-40 sec Hollow Rocks or Hold

Monday January 29, 2018

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(Practice Open’s Prep)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec/arm T,V,W, 20 sec hanging shrugs, 30 sec straight legged sit-ups, 30 sec forward stepping alt lunges

WOD: 16.1 & 17.2 Combined

Complete as many rounds and reps as possible in 20 minutes of:
DB Stationary Forward Stepping Lunges (4/leg) (50's/35's) (35/20)
8 Toes to Bar (Mod w/ knees to chest or V-ups)
DB Stationary Forward Stepping Lunges (4/leg) (50's/35's) (35/20)
8 Chest-to-bar Pull-ups (MOD w/chin over bar or ring rows)

Post WOD

1-3 Rounds of:
4-8 reps of DB Bench Press
20-30 sec. Samson Hold on GHD

Friday January 26, 2018

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 (Practice / Gymnastics Focus)
SOD/WOD Review: 8 min

Then group warm up all together: 60 sec row or bike, 30 sec tubing back flies, 30 sec WB clusters, 30 sec physio-ball hamstring curls, 30 BB deadlifts, 20 sec hanging shrugs

SOD 

5 x 3^ Deadlifts AND 3 x 15-20 Physioball double-leg hamstring curls (18 min)

WOD

For Time:
40 Wall Balls (20/14) (10/10)
20 Toes to Bar
10 Handstand Push-ups (RX, 5 must be strict)
30 WB
15 T2B
8 HSPU (RX, 5 must be strict)
20 WB
10 T2B
6 HSPU (RX, 3 must be strict)
10 WB
5 T2B
4 HSPU (RX, 2 must be strict)

Thursday Jabuary 25, 2018

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(Practice / Lactate Threshold 8-12 min)
SOD/WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats, 30 sec BB back squats, 30 sec tubing back flies, 20 sec hanging shrugs, 30 sec BB back squats

SOD

3 x 10 Back Squat (60-70% holding same weight across all sets) > AND 3 x 10 GHD Hip Extension (18 min)

WOD

3 Rounds for Time:
21 DB Thrusters (50/35)
12 Chest-to-bar Pull-ups

Wednesday January 24, 2018

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(Practice / Metabolic Conditioning)
SOD/WOD Review: 8 min

Then 8 min rolling clock to complete: 1-2 rounds warm-up pace of:
15 Cal bike
10-15 GHD sit-ups
5 BB Front squats (BB or very light wt)
5 BB Hang squat cleans
1 Rope pull

WOD

For Time: (30 min cap)
800m Run (4 loops) & 800m Row
6 Rope Climbs (RX 2/1 legless) (Mod 8 rope pulls)
15 Squat Cleans (135/95) (85/55)
600m Run (3 loops) & 600m Row
4 Rope Climbs (RX 2/1 legless) (Mod 6 rope pulls)
12 squat Cleans (145/100) (95/60)
400m Run (2 loops) & 400m Row
2 Rope Climbs (RX 1/0 legless) (Mod 4 rope pulls)
9 Squat Cleans (155/105) (105/70)
*Keep BB and Ergs away from the climbing ropes.

Post WOD: ITP
60 sec for each stretch:
Elevated Pigeon, Couch, Figure 4, downward dog, kneeling groin/bent legged straddle

Tuesday January 23, 2018

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(Practice / Open’s Prep)
SOD/WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 30 sec PVC pass through, 20 sec T,V,W each, 30 sec PVC power snatch, 30 sec KB good mornings, 10 BB power snatch

SOD

3 x 6/leg DB or KB Single leg Romanian Deadlifts (light/medium weight held across all 3 sets) AND 3 x 10 Tubing back flies (15 min)

WOD: 11.1 

Complete as many rounds and reps as possible in 10 minutes of:
30 Double Unders (Scaled = 30 Singles)
15 Power Snatches (75/55) (Scaled and Masters 65/45)

Monday January 22, 2018

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(Competition / Glycolytic)
SOD/WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats, 30 sec BB front rack stretch, 30 sec front squats, 30 sec forward stepping alt lunges, 20 sec BB strict OHP, 30 sec sit-ups

SOD

EMOM x 10 Min (10 rounds)
Front Squat + Reverse Lunge L + Reverse Lunge R + Front Squat (Ascend every other round AND begin with an empty bar)

WOD

3 rounds of 1 minute of work of the following: (30 min total)
BB Back Squats (95/65) > Rest 1 min
Push Press (95/65) > Rest 1 min
Hang Power Cleans (95/65) > Rest 1 min
Burpees > Rest 1 min
V-ups > Rest 1 min