Author Archives: admin

Mobility
Dynamic

Front Squat
3 x 6

WOD
Glute Ham Raises
3 x max reps

AMRAP 10:
300m Row/250 ROW
30 Abmat Sit ups

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Mobility
Dynamic

Clean review
Power Cleans, Hang Power Clean, Squat

WOD
20 min AMRAP with a partner one person working at a time.
7 KB Swings
7 Burpees
7 Wall Ball

Open Training – do the WOD without a partner

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Mobility
Dynamic

Thrusters –
7 mins – every min on the min
7 reps – light(form over weight)

WOD
1. “Jackie”
For time:
1000m Row/800m Run
50 Thrusters, 45#
30 Pull ups

2. AMRAP 4
2 Power Cleans
2 Frond Squats
2 Jerks
Dudes: 185
Chicks: 135

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Mobility
Dynamic

Burgener Warm Up
Squat Review
Every minute on the minute – 8 mins.
3 x Front Squat, Back Squat, OH Squat
Dowel, light bar or heavier, depending on form – see coach

WOD
8 Rounds for Time:
8 Wall Balls (20,14)
8 Burpee Box Jumps (20″)

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Mobility
Dynamic

Clean Review

WOD
1. 30-20-10:
Power Clean 135, 95
KBS 53, 35
Open Training, rest as needed then
2. 5 RFT:
35 Double unders
200m Run

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Mobility
Dynamic

Press Review
Every Minute on the Minute
2 x 3 Position Presses
Shoulder Press/Push Press/Push Jerk

WOD
3 RFT:
400m run
15 Air Squats
15 Box Jumps, 24/20 – games standards.
15 Air Squats

3. Bullet Proof Shoulders

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Mobility
Dynamic

WOD
Regular WOD
5 Rounds
10 Pull Ups
10 Push Ups
10 Broad Jumps
10 Double Crunches

OPEN Athletes
5 Rounds, NOT for time:
50m Heavy Forward Sled Drag – Heavy enough that is forces a walk. If you can run it’s too light.
15 Weighted Sit ups
Rest about 2 minutes between rounds.
On the sled drags choose a weight that is right for you. Try to keep your torso more upright and “heel to toe” as you walk. This doesn’t make it easier, but results in more posterior chain engagement, which is what we are after in this WOD. Remember we are not always after faster times and better scores. Sometimes its about the stimulus not the score.

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Mobility
Dynamic

WOD
Dirty Thirty
30 Box Jumps
30 Jumping Pull-ups
30 KB Swings
30 Walking Lunges
30 Push Press
30 Knees to Elbows
30 Back Extention
30 Wall Ball
30 Burpees
30 Double Unders

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Mobility
Dynamic

WOD
21-18-15-12-9-6-3
Plate Ground to OH – 45/25
5 Burpees + 30 Double Unders between rounds

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Mobility
Dynamic

WOD
21-15-9
KB Swings 35/25
Dips
Box Jumps
Run 200m between each round – take a med ball with you.

OPEN training
“Penalty Box”
6 x 300m Row at 2k Pace, Sub 25 SPM
There are three rules…
1. The 500m Pace below your average 2K pace (see below for help on this).
2. Strokes Per Minute (SPM) must be below 25.
3. No pausing/stopping during the stroke.
There is a 3 Burpee penalty for every stroke that you violate a rule. Complete the burpees after each set. Rest as needed between sets.

2K TIME – 500m Pace
6:20 – 1:35
6:40 – 1:40
7:00 – 1:45
7:20 – 1:50
7:40 – 1:55
8:00 – 2:00
8:20 – 2:05
8:40 – 2:10
.

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