Comment

Sun WOD 2.23.19

Strength/Body Building


3-4 Sets of...
10 DB Lateral Raises
10 DB Chest Flys
10 Palms Up Bicep Curls 
10 DB OH Tricep Ext

WOD 


A
3 Rounds of...
20 Floor Press 115/75
20 OH Plate Sit Ups 35/25
15 TTB

B
3 Rounds of...
10 Floor Press 135/95
20 Sit Ups
10 TTB

(TC if Needed)

Mod Key


P: 45/35, 15/10, Mod TTB_65/55, Mod TTB
RX: "As Prescribed"
C: 135/95, 55/45, 7x 1TTB + 1BMU_ 155/110, 8 TTB + 3 RMU

Mobility

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

Comment

Comment

Sat WOD 2.22.19

WOD 


2 Rounds for Time 
100 Hang Power Clean 95/65
80 Front Squat 95/65
80 Push Press 95/65
80 Front Rack Lunges 95/65
10 Burpees
100 Calories Rower or Bike Shared

Both partners use one barbell
The barbell can’t touch the ground. If it does both partners have to do 10 burpees each.

(TC if Needed)

Mod Key


P: 65/45, 5 Burpee Penalty
RX: "As Prescribed"
C: 115/85, 15 Burpee Penalty

Mobility 


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

Comment

Comment

Fri WOD 2.22.19

OPEN WOD 19.1

15 Min Amrap
19 Wall Balls 
19 Cal Row

MOD KEY

RX: 20/14, 10/9' Target
Scaled: 14/10, 10/9' Target
Teen: 14/10, 9' Target
Scaled Teen: 14/10, 8' Target
Masters 55+, 20/10, 9' Target
Scaled Masters 55+, 14/10, 8' Target

Extra Conditioning


3x
30 DU's
30 Crunches

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Hamstring Stretch
Foam Roll Glutes and Lats

Comment

Comment

Thurs WOD 2.21.19

Strength


Bench Press (Wk 5)
4 x 5 Working up to 60-70%
3 x 5 @ 60-70%

WOD 


4 Rounds for Time of...
15 Strict Pull Ups
15 Back Squats 95/65
15 Ring Dips
15 OHS
15 HSPU
15 Back Racked Lunges (ea)

... Row for Calories if done early...

[21 Min TC]

Mod Key


P: Mod Pull Ups, 45/35, Mod Ring Dips, Mod HSPU
RX: "As Prescribed"
C: 10 Strict C2B + 5 Strict Pull Ups, 115/75, 5 MU + 10 Ring Dips

Mobility 


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

Comment

Comment

Wed WOD 2.20.19

Strength


Deadlift (Wk 2)
5.4.3.3.3 Working up to 70-80%
3 x 3 @ 70-80%

WOD 


A
12 Min AMRAP of...
4 DL 205/150
6 SA DB Hang Pwr Clean & Jerk 50/35 (ea)
10 DB Sit Ups

-4 Min Rest-

B
Complete 3 Rounds for TIme of...
10 DL 205/150
20 Sit Ups
[5 Min TC]

Mod Key


P: 75/55, 20/15
RX: "As Prescribed"
C: 295/205, 60/45

Extra Conditioning


ABS
3 Rounds
30 Bi Crunch
20 Leg Drops
10 Side Plank Raises

Mobility

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

Comment

Comment

Tue WOD 2.19.19

Strength


Tempo Back Squat (Wk 1)
(3.3.1.0)
4 x 5 Working up to 60-70%
3 x 5 @ 60-70%

WOD 

300 M Row
50 Wall Balls 20/14
25 Burpee Box Jump Overs 24/20
300 M Row
40 Wall Balls 20/14
20 Burpee Box Jump Overs 24/20
300 M Row
30 Wall Balls 20/14
15 Burpee Box Jump Overs 24/20
300 M Row
20 Wall Balls 20/14
10 Burpee Box Jump Overs 24/20
300 M Row

(20 Min TC)

Mod Key


P: 200m Row, 12/10, 16/12
RX: "As Prescribed"
C: "As Prescribed"

Mobility 


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

Comment

Comment

Mon WOD 2.18.19

Barbell/Oly


(A)
Muscle Snatch
4 x 2
Building to a 60-70% Effort

(B)
Power Snatch 
(Wk 1)
5 x 2 Working up to 60-70%
3 x 2 @ 60-70%

WOD 


15 Min Amrap
3 Power Snatch 135/95
10 TTB 
30 Du's

Mod Key


P: 70-80% of Max Snatch, Mod TTB, 1:1 Su's 
RX: "As Prescribed"
C: 155/105

Extra Conditioning


10 Min EMOM 
Min 1 - 8-10 Cal Bike
Min 2 - 8-10 Burpee

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Half Pigeon
Foam Roll

Comment

Comment

Sun WOD 2.17.19

Strength


7 Min to Warm up DL 
and Practice Power Ups

WOD 


7 Rounds 
7 Strict Pull Ups
15 Deadlift 185/135
9 FWD Facing Power Up R 20/15 KB
9 FWD Facing Power Up L 20/15 KB

TC if Needed

Mod Key


P: Mod Pull Up, 135/95, No weight on Pwr Ups
RX: "As Prescribed"
C: Strict C2B, 215/165, 35/26

Mobility 


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

Comment

Comment

Sat WOD 2.16.19

Strength


Every 2 Min for 14 Min of...
Cluster + Thruster

*Work up in weight to a Heavy Complex*

WOD 


PARTNER WOD
[A]
18 Min AMRAP of...

100m Row
3 Thrusters 125/85
5 Ring Dips
7 Wall Balls 20/14

*Partner Completes Sit Ups * Switch after each round*

-Rest 5 Min-

[B]
PARTNER WOD
5 Min AMRAP of...

Max Cal Row
Max Burpees
*Switch back and forth however many times you want

Mod Key


P: 45/35, Mod Ring Dips, 14/10
RX: "As Prescribed"
C: 155/110, 2 MU + 3 More Ring Dips, 25/20

Mobility 


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

Comment

Comment

Fri WOD 2.15.19

Skill Day


Week 2 of 3
[A]
2 Min Tutorial Pistol Squat 
2 Min Tutorial TTB

15 Min EMOM (Every 90 Sec)
Min 0-1:30 -- 8-12 Pistol Squats
*Comp: Add weight*

Min 1:30-3:00 -- 6-9 TTB
*Comp: Bar MU or Ring MU

WOD 


A
21.15.9
Power Snatch 95/65
Lateral Burpee over Bar

Rest 3 Min

B
9.15.21
TTB
Power Snatch 95/65

20 Min TC

Mod Key


P: 65/45, Mod Leg Raises
RX: "As Prescribed"
C: 115/75

Extra Conditioning


21.15.9
DB Thruster
Russian Twist with DB

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Hamstring Stretch
Shoulder/Pec Stretch

Comment