WODs

Strength

Wednesday, October 21st, 2020

General Warm-Up

3 Rounds
10 x Chest Primers - Crush something with forearms
4 x Paused Push Ups
6 x Plate Squats

Strength

Front Squats - 30 minutes
1. PVC Review (box if needed)
2. Barbell waves x 3 on sets of 5
If no BB use KB or double DB in rack position. And add tempo 2.1.2.1
Think about hitting just below parallel and keeping neutral next, engage lats and chest.
Great posture and control.

WOD

Workout Format
3 Rounds for time
15 GTOH
15 Burpees Over Bar
Fast and hard - this workout will be less than 8 mins. For the ground to overhead this can easily be DB or KB , Try to keep moving throughout and focus on sound movement.

Cooldown

Yoga
General

Tuesday, October 20th, 2020

General Warm-Up

Run / Row 3 mins
3 Rounds
5 x No push up burpees
5 x Plate squats
5 x Push ups
Leg swings / Shoulder rotations

WOD

Workout Format
Chipper
Run 400 meters
40 Burpees
Run 300 meters
30 Goblet Squats
Run 200 meters
20 Push ups
Run 100 meters
10 KB Push press / side
Put extra emphasis on the run, think of each run a 3 parts, build, hold and push. Building up to speed then holding strong and pushing right thru to the end, don't walk the last 10m, run right back to the next exercise.

Cooldown

Accumulate 2 mins plank and 2 mins modified hollow hold.
Strength

Monday, October 19th, 2020

General Warm-Up

Carry 400 meters (backpack with books will be great!)
15 x Plate Squats
15 x Good Mornings
Dynamic hamstring activation

Strength

Deadlifts (30 minutes)
30 x PVC review from the top position
20 x Barbell from the top
Weighted Barbell Waves x 3 on triples
If using KB/DB - Do sets of 7 reps with a tempo of 2 going up and down
FOCUS!! Neutral neck and hamstring activation. Don't get lazy and use your back
30 minutes

WOD

Workout Format
For time
200 meter Sprint
Then
50 Double Unders
40 Squats
30 Double Unders
20 Squats
10 Double Unders

Cooldown

Elevate feet and hydrate
General

Friday, October 16th, 2020

General Warm-Up

Dynamics

WOD

Workout Format
CHIPPER DAY!
Run 6 minutes - Hard Effort
Then
45 Burpees
150 feet of Lunges
19 Perfect Push Ups
45 Burpees
Then
Run 6 Minutes Recovery Pace

Cooldown

Elevate feet and hydrate
General

Thursday, October 15th, 2020

General Warm-Up

Run (or row) 800m - easy pace

WOD

Workout Format
Run / Row / Bike Intervals
200 meter Run
rest = work
x5
Rest 4 minutes
400 meter Run
rest = half the work
x5
Rest 6 minutes
Run 1000 meter for time

Cooldown

Elevate feet and hydrate
Strength

Wednesday, October 14th, 2020

General Warm-Up

Run 3 minutes
Then
10 Accelerations
Dynamics

Strength

Working up to a tough triple today - should be 6 or 7 sets total
Alternate
KB/DB Deadlift with Tempo 4.1.4.1 and take it to 6 reps
6-7 Sets
In both cases
Find a partner and do 12 ham raises
[embed]https://www.youtube.com/watch?v=Lsq7ztSjIYA[/embed]

WOD

Workout Format
AMRAP 10
12 Burpees
9 Squats
6 Push Ups

Cooldown

Walk 10 minutes
or
Stretch and Roll for 10 minutes
Strength

Tuesday, October 13th, 2020

General Warm-Up

3-5 minutes of dynamics

Strength

Strict Press
3 sets of 15 reps - pick a weight you can do all 15 reps with
Alternates
DB or KB single arm seated press
5 sets of 8 reps

WOD

Workout Format
AMRAP 20
Carry a heavy object for 200 meters
15 Single Arm DB or KB Push Press Alternating

Cooldown

Accumulate 2:00 minutes of Side Planks - ES
Strength

Monday, October 12th, 2020

Strength

Front Squat
5 x 5 @ 72% of Max with focus on posture and control
Alternate:
5 x 10 KB or DB Squats
If weight is limited, add tempo to the movement 4.2.1.1

WOD

Workout Format
21-15-9
Push Ups
Cals
If subbing in running - 300m/200m/100m - ALL MAX sprints
If subbing in Double Unders (penguins) - 42/30/18
Strength

Friday, October 9th, 2020

General Warm-Up

3 min Double Under Practice
Dynamics

Strength

Front Squats
3 x 6 minute Waves
Triples

WOD

Workout Format
4 Rounds
50 Double Unders
5 Squat Cleans
15 Burpees
50 Double Unders
Rest 3 minutes
Strength

Thursday, October 8th, 2020

General Warm-Up

3 Rounds
3 x Wall Walks
10 x Pull Aparts
5 ES x Modified Hollow- Pallof Press

Strength

Landmine Row Review
4 Rounds
50 x Single Unders
10 ES x Landmine Row
* NASAL BREATHING

WOD

Workout Format
AMRAP 8
10 x Pull Ups
10 x Push Ups
10 seconds x Handstand Hold
Strength

Wednesday, October 7th, 2020

General Warm-Up

3 Rounds
10 x Inch Worm w/ Push Ups
10 x Dead Bugs
30-50 seconds x Forearm Planks

Strength

Single Arm KB Floor Press
4 x 12 per side

WOD

Workout Format
AMRAP 3
30 Single Arm x Alternating KBS (53/35)
Max Effort Calories or Double Unders
* Rest 3:00
AMRAP 3:30
30 Single Arm x Alternating KBS
Max Effort Calories or Double Unders
* Rest 3:00
AMRAP 4
30 Single Arm x Alternating KBS
Max Effort Calories or Double Unders
Strength

Tuesday, October 6th, 2020

General Warm-Up

20 x Banded Good Mornings
40 seconds ES x Side Planks
30 seconds x Flutter Kicks
Dynamics

Strength

Deadlifts
4 x 8 - Moderate (70%)

WOD

Workout Format
AMRAP 15
400 meter x Run or 500 meter x Row
10 x KBS (53/35)
15 x Hanging Knee Raises
Strength

Monday, October 5th, 2020

General Warm-Up

2 Rounds
60 seconds x DB Farmer Hold
10 x Push Ups
40 seconds x Mod Hollow Hold

Strength

Clean and Jerk
Sets of three - form then build
Progressive
* Then
EMO3M
Single Clean and Jerk @ 70%
EMO3M
Single Clean and Jerk @ 75%
EMO3M
Single Clean and Jerk @ 80%
Strength

Friday, October 2nd, 2020

General Warm-Up

200 meter x Run
200 meter x Odd Object Carry
1:30 x Accumulated Hollow Hold

Strength

Strict Press - 30 minutes
Triples
(3 Waves of 8 minutes)

WOD

Workout Format
10 - 20 - 30
Deadlifts (155/95)
Accumulated Hold (hold 2 x work- 20 seconds/40 seconds/60 seconds)
Push Ups
Strength

Thursday, October 1st, 2020

General Warm-Up

2 Rounds
200 meters x Med Ball Run
200 meters x Run
Then
4 x Accelerations

Strength

2 x 8 @ Landmine Row
3 x 8 @ DB Row (heavy)

WOD

Workout Format
3 Rounds
15 x Thrusters
15 x Burpees over Bar
800 meter x Run
Strength

Wednesday, September 30th, 2020

General Warm-Up

10 x Push Up Plus
10 x Push Ups
200 meters x MB Walk / Crush
Chest Primers (30 sec hold / 10 push outs)

Strength

Deadlifts (bench)
Sets of 5 (moderate to heavy)

WOD

Workout Format
Skills practice - Toes to Bar
AMRAP 20
12 Toes to Bar
9 Hang Power Cleans (155 /95)
Strength

Tuesday, September 29th, 2020

General Warm-Up

Accumulate 3 minutes x L-Sit (from blocks/boxes/rings)
Banded Good Mornings
Chest Primers
Skills Practice - Wall Walks

Strength

Bar Complex - 5 Rounds (Progressive)
3 x Hang Power Cleans
3 x Front Squats
2 x Hang Power Cleans
2 x Front Squats

WOD

Workout Format
AMRAP 22
22 Slam Balls
22 KBS
2 Wall Walks
22 Wall Balls
Strength

Monday, September 28th, 2020

General Warm-Up

40 seconds x Active Hang
75 seconds x Plank
800 meter x Run
* back to top

Strength

Back Squat
Build in waves of 3

WOD

Workout Format
1 minute of Max Cals
Rest 2:30
1:30 Match Cals
Rest 1:30
3 Rounds
12 Box Jumps
8 Dips
Strength

Friday, September 25th, 2020

General Warm-Up

Chest Primers
Push ups
Dynamics

Strength

4 x 10 @ Bench Press
4 x 10 @ Incline Bench Press
4 x 10 @ Barbell Bicep Curl
4 x 10 @ Tricep Dumbbell Extentions

WOD

Workout Format
For Time
100 Hang Cleans
100 Slam Balls
100 Renegade Rows
100 Sit Ups
Strength

Thursday, September 24th, 2020

General Warm-Up

10 x Scapular Pull Ups
30 seconds ES x Side Plank
Max Effort Hollow Hold

Strength

EMO4M 20 (5 rounds)
5 ES x Landmine Row
Superset
Farmer Holds (Heavy/Max)

WOD

Workout Format
For Time
100 Hang Cleans
100 Slam Balls
100 Renegade Rows
100 Sit Ups
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