Comment

Mon WOD 8.19.19

Strength


Back Squat (Wk 7 of 8)
5 x 2 Working up to 90-95%
3 x 2 @ 90-95%

WOD 


12 Min 
(3 Rounds Max Reps)

1 - BWS
2 - KBS 53/35
3 - Alt Pistols 
4 - TTB

Mod Key


P: 35/26, Mod Pistols , V-Ups, Leg Drops or Kip Swings
RX: As Prescribed
C: Goblet Sq 62/44, KBS 62/44

Extra Conditioning


20 Body Complex
*Tuck Jump + BWS + Pushup + Situp + Superman

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Hamstring Stretch
Couch Stretch

Comment

Comment

Sun WOD 8.18.19

Pre WOD Warm Up


10-9-8-7-6-5-4-3-2-1
KBS 
Goblet Squats 

~Get as much done withing 10 Min ~

WOD 


21.18.15
Double Dumbbell Power Snatches 40/20
Pull Ups 
Push Jerks 115/75

(25 Min TC)

~ If you get done early ~
1 Mile Cool Down Run 

Mod Key


P: 30/15, Mod Pull Ups, 95/65
RX: As Prescribed
C: 50/35, C2B, 155/105

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Hamstring Stretch
Scorpion Stretch



Comment

Comment

Sat WOD 8.17.19

WOD

 
32 Min AMRAP of...
10.20.30_10.20.30_10.20....

SA DB Thrusters (tot) 50/35
Lateral Burpee Box Jump Overs (tot) 24/20
5 Renegade Rows (each) (1 DB)

~After each round of 30’s, Complete a 200m Run with Partner~

Todays Renegade Row Sequence: Left Arm Row, Push Up, Switch hands, Right Arm Row, Puch Up
*Each round, each partner only completes 5 full sequences of the Renegade Rows*
*Each partner can have their own DB if classes are smaller, for quicker transitions*
*One person working at a time, splitting reps however you want* 

Mod Key


P: 20/10, 16/12"
RX: As Prescribed
C: 65/45, 30/24"

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Posterior Chain
Couch Stretch

Comment

Comment

Fri WOD 8.16.19

Strength


Back Squat (Wk 6)
5 X 3 Working up to 85-90%
3 x 3 @ 85-90

WOD 


Complete 3 Rounds of..
20 Back Rack Lunges 95/65 (tot)
20 Front Squats
10 TTB
10 Knees to Elbow
15 DB Sit Ups 40/25

[12 Min TC]

Mod Key


P: 45/35, 20 Hanging Leg Raise, 20/10
RX: As Prescribed
C: 115/75, Round 2 sub TTB for 8 Bar MU, 60/40

Extra Conditioning


Sprint Rows
8 Sets

20 Sec Sprint
40 Sec Rest

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Half Pigeon
Scorpion Stretch (pec/shoulder/chest)

Comment

Comment

Thurs WOD 8.15.19

Strength


OHP (WK 2 0F 8)
3 Sets of 5__Working up to 65-70%
5 Sets of 5 @ 65-70%

WOD 


9 Min AMRAP of...
8 Barbell Seated Press 55/35
8 Box Jumps 24/20
8 HSPU

9 Min AMRAP of..
35 DU's
3 Walk Walks

(18 Min)

Mod Key


P: 35/15, 16/12, Mod HSPU, 1:1 SU + 3 DU Attempts, Mod Wall Walks
RX: As Prescribed
C: 95/65, 30/24, SHSPU, 30 Ft HS Walk 

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Adductor Stretch (Frog)
Couch Stretch



Comment

Comment

Wed WOD 8.14.19

Strength

1 Squat Snatch + 2 OHS (Wk 2 of 6)
6 x 1 Working up to 70-80%
4 x 1 @ 70-80%

WOD 

18 Min Amrap 
5.6.7.8.9.....

Full Snatch 95/65
1 Rope Climb
200 M Sprint

Mod Key


P: 45/35, 5 Strict Pullups 
RX: As Prescribed
C: 135/95, Legless

Extra Conditioning


3 Rounds
12/10 Cal Bike
10 DB Squat Cleans 

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Posterior Chain
Scorpion Stretch (pec/shoulder/chest)

Comment

Comment

Tues WOD 8.13.19

Strength


Skill & Accessory Day
5 Min Tutorial and Progressions 
HSPU
...Then...

7 Min EMOM of...
5-7 Strict or Kipping HSPU

WOD 


1 RFT
150 Du's
25 DBL DB Burpee Box Step Overs #30/20, 20/16
75 Du's 
50 KBS 53/35
25 Ring Dips 
50 KBS 53/35
75 Du's 
25 DBL DB Burpee Box Step Overs #30/20, 20/16
150 Du's

(23 Min TC)

Mod Key


P: 1:1 Su's, #20/15, 16/12", KB 26/20, Box Dips
RX: As Prescribed
C: 55/35, 24/20", KB 62/44, 15 Ring MU's 

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Hamstring Stretch
Couch Stretch

Comment

Comment

Mon WOD 8.12.19

Strength

Power or Squat Clean & Jerk (Wk 2 of 6)
6 x 1 Working up to 70-80%
4 x 1 @ 70-80%

WOD 

2 RFT
400m run
40 Thrusters 95/65
400m run
40 Pull Ups

(18 Min TC)

Mod Key


P: 45/35, Jumping Pull Ups 
RX: As Prescribed
C: 115/75, C2B

Extra Conditioning


ABS
100 Partner MB Sit Ups 

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Banded Lat Stretch
Scorpion Stretch (pec/shoulder/chest)

Comment

Comment

Sun WOD 8.11.19

Strength


10 Min to Complete
2-3 Sets

8 Windmills ea Side
10 KB Lateral Lunge ea Side
8 KB Front Sq with 3 Sec Pause in Bottom

..Then..

8 Min to Work Up In Weight, Complete...
3 Sets

5 DL (Increasing weight ea round)
5 OHS (Increasing weight ea round)

(Set Clock:18 Min)

WOD 


"Manhattan"
21.15.9

Deadlifts 185/135
Overhead Squats 115/75
(TC if Needed)

Mod Key


P: 135/95, 65/45
RX: As Prescribed
C: 225/155, 135/95 (Actual Weight for this WOD)

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Hamstring Stretch
Scorpion Stretch

Comment

Comment

Sat WOD 8.10.19

WOD 


30 Min Partner WOD of…

Complete 4 Rounds of..
50 Russian KBS 53/35
50 KB SA Front Rack Step Ups 20/16" (total)
150 DU's
30 Ring Dips

~1 Mile Run~

Complete 3 Rounds of..
25 Hang KB Snatch 53/35
25 KB SA Front Rack Alternating Lunge 53/35
75 DU's
15 Ring Pushups

Mod Key


P: 26/18, 16/12", 1:1 SU's, Mod Ring Dips, 800m Run
RX: As Prescribed
C: 70/53, 20/16", 12 Ring MU w/ 1 Extra Dip

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Posterior Chain
Couch Stretch

Comment