Category Archives: WOD

Wednesday June 28, 2017

  • Warmup
    • 6min AMRAP @ L1-L2 pace
      • 5 upward to downward dog
      • 10 assault bike cal
      • 10 pvc goodmorning
      • 10 box jump (at the 3min mark use box jump – focus on full hip opening)
    • 2min couch stretch
    • 2min front rack position
    • 2min banded straight arm in external rotation
  • Movement review
  • WOD
    • 1 rep max clean and jerk TEST
      • Suggested build up
        • 5-7 reps @ empty barbell
        • 3 reps @ 40-45%
        • 2-3 reps @ 45-50%
        • 1 rep @ 50-60%
        • 1 rep @ 65-70%
        • 1 rep @ 75-80%
        • 1 rep @ 85-90%
        • Go for a new 1RM (Good rule to follow when lifting heavy “3 strikes, you’re out”. Don’t beat yourself up failing lift after lift. Your third fail is a good indicator to call it a day)
  • Mobility
    • Banded straight arm in external rotation
    • Hamstring flossing

Tuesday June 27, 2017

  • Warmup
    • 3 min row @ L1-2
    • 8 crossover row
    • 2 min row @ L2
    • 8 crossover reverse fly
    • 1min row @ L3-3.5
    • 8 crossover pulldown
    • 2min achilles mash
    • 2min banded hip in extension
  • Movement review
  • WOD
    • Tabata 20 sec work 10 sec rest
      • Shuttle run
      • Sledge hammer strikes
      • Rope get up
      • Abmat situp
  • Mobility
    • Achilles mash
    • Banded hip in extension (pull back leg to body if able)

Monday June 26, 2017

  • Warmup
    • 2min samson stretch
    • 2min keg stretch
    • 3 rounds
      • 10 prone scorpion (5 each side)
      • 5-7 scap pushup
      • Squat
        • 1st round- 10 air squats
        • 2nd round- 10 half depth pvc overhead squat
        • 3rd round- 10 pvc overhead squat
    • 2min couch stretch
  • WOD review
    • Spend a few minutes building to your working weight
  • Primer
    • 3 rounds w/ working weight @ L3.5-4
      • 100m run
      • 3 OHS
      • 3 no push burpee
  • WOD
    • Jeremy TEST
      • 21-15-9
        • OHS 95/65
        • Burpee
  • Mobility
    • Prone scorpion static hold
    • Banded Couch stretch

Friday June 23, 2017

  • Warmup
    • 5 sets of rowling
      • Winner pick movement
        • 1 rep for every meter you are over or under 100m
    • 3 rounds
      • 5 slow air squat
      • 5 upward to downward dog
      • 10 pvc pass through
    • 2min banded straight arm external rotation
    • 2min couch stretch
    • 2min standing calf stretch
  • Movement review
    • Spend a few min building to your working eight
    • 3 rounds (at working weight)
      • 5 tuck jump
      • 50m jog
      • 4 alt DB power snatch (2 each arm)
  • WOD
    • 5 Rounds
      • 100m run
      • 12 alt DB power snatch 50/35
  • Mobility
    • Banded hip in extension
    • Hanging lat stretch
    • Keg stretch

Thursday June 22, 2017

  • Warmup
    • 400m jog
    • 3 rounds
      • 5 jefferson curl
      • 5 glute bridge
      • 6 lateral lunge
      • 8 Crossover row
        • 2nd round- reverse fly
        • 3rd round- pulldown
    • 400m jog
  • Movement review
  • WOD
    • Partner wod for time:
      • 10 alt rope climb (rope climb only counts when partner is in deadlift hold 135/95)
      • 30 synchronized bar facing burpee
      • 100 cal assault bike- switch every 10 cal (partner must be holding bar in front rack 95/65)
  • Mobility
    • Couch stretch
    • Lat mash
    • Hanging lat stretch

Wednesday June 21, 2017

Wednesday June 21, 2017

  • Warmup
    • 2min samson stretch
    • Bring Sally Up goblet squat (do not exceed 35lb)
    • 2min achilles mash
    • 1min row @L1
    • 2min hamstring flossing
    • 1min row @ L2
    • 2min banded hip in extension
    • 1min row @ L2.5-3
  • Movement review
    • 10 reps with empty bar
    • 3-5 reps @ 40% of your 1RM
    • 3-5 reps @ 50%
    • Start your 6 working sets around 55-60% of your 1RM
  • WOD
    • Front squat 3-3-3-3-3-3
  • Mobility
    • Quad rollout
    • Hamstring rollout

Tuesday June 20, 2017

Tuesday June 20, 2017

  • Warmup
    • Crossover
      • Row
      • Reverse hyper
      • Pulldown
    • 5 upward to downward dog
    • 5 air squat 32X1
    • 10 prone scorpion (5 each side)
    • Crossover
      • 90/90
      • Scaption
      • Incline plus
      • Victory
    • 5 upward to downward dog
    • 5 air squat 32X1
    • 10 prone scorpion (5 each side)
  • Movement review
    • 3 rounds
      • 10m KB overhead walk
      • 2-3 pull up
  • WOD
    • 4 rounds for time
      • 20m KB overhead walk 55’s/35’s
      • 10 pullup
  • Mobility
    • Banded shoulder internal rotation
    • Lat mash

Monday June 19, 2017

Monday June 19, 2017

  • Warmup
    • 800m jog
    • 2min couch stretch
    • 2min banded front rack position
    • Clean pull review
    • 3 rounds
      • 5 seated box jump
      • Crossover 8 reps
        • 1st round- 90/90
        • 2nd round- scaption
        • 3rd round- victory
      • 5-7 clean pull (build weight each round) focus on keeping the bar in the frontal plane and full hip opening.
    • 400m jog
  • Clean review
    • Spend a few minute building to your starting weight
  • WOD
    • EMOM 2 power clean (add load equal to 5% of 1rm every minute until failure)
      • start at 135/95
  • Mobility
    • Lat mash
    • Hamstring flossing

Friday June 16, 2017

Friday June 16, 2017

  • Warmup
    • 3min of row @ L1-2
    • 2min pec mash
    • 2min of row @ L2
    • 2min banded straight arm internal rotation
    • 1min of row @ L3-3.5
    • 2min banded hip in extension
  • Movement review
    • Spend a few min building to your working scale
  • Primer
    • 3 rounds
      • 100m Sprint
      • 3-5 No pushup burpee
      • 3-5 Kip Swings
  • WOD
    • AMRAP 8 Minutes Ascending each movement by 2 reps every round:
      • 2 Pullup
      • 2 Push up
      • 2 Abmat Situp
  • Mobility
    • Lat mash
    • Prone scorpion

Thursday June 15, 2017

Thursday June 15, 2017

  • Warmup
    • 2min keg stretch
    • 3 rounds
      • 10 pvc passthrough (add a 2.5 plate to your bar after the first round)
      • 10 lateral lunge (10 total)
      • 100m jog
    • 2min prone scorpion hold (1min each side)
    • 2min banded hip in extension
  • Movement review
    • 5-7 reps with empty bar (you can break these up if needed)
    • 3-5 reps at 40-50%
    • 2-3 reps at 50-60%
    • 2 reps at 65%
    • Start your 7 working sets
  • WOD
    • OHS 1-1-1-1-1-1-1
  • Mobility
    • Lat mash
    • hamstring/glute mash

Wednesday June 14, 2017

Wednesday June 14, 2017

  • Warmup
    • FOURSQUARE
    • 3 min row @ L1-L2 pace
    • 3 rounds
      • 5 inchworm (focus on ankle/calf stretch)
      • 10 single KB sumo deadlift
      • samson stretch 30sec each leg
        • 2nd round- achilles mash 30 sec each leg
        • 3rd round- standing calf stretch 30 sec each leg
    • 2min couch stretch
  • Movement review
  • WOD
    • 3 rounds for time
      • 200m run with sandbag 75/60
      • 10 sandbag ground to shoulder
  • Mobility
    • Achilles/ calf mash
    • Banded hip in extension

Tuesday June 13, 2017

Tuesday June 13, 2017

  • Warmup
    • 800m Indian run with medball
    • 2min couch stretch
    • Kip swing review
    • 3 rounds
      • 5-7 scap pushups (start in a plank position and elevate feet each round)
      • 5-7 kip swing
      • Banded front rack position
        • 2nd round- banded straight arm external rotation
        • 3rd round- 10 banded retractions /each arm
    • 400m jog
  • Movement review
    • 3 rounds
      • 4-6 DB S2O / 2-3 each arm (build weight each round)
      • 1-2 MU
  • WOD
    • 3 rounds for time
      • 14 single arm DB shoulder to overhead 50/35
      • 6 MU
  • Mobility
    • Keg stretch
    • Lat mashing

Monday June 12, 2017

Monday June 12, 2017

  • Warmup
    • 50 assault bike cal w/ partner
      • Switch every 5 cal
      • While not on bike choose a movement from below to use:
        • Standing calf stretch
        • Standing high kicks
        • Samson stretch
        • Skyreach in buddha prayer stretch
        • Upward to downward dog
    • 2min achilles mash
    • 2min Hamstring flossing
  • Movement review
    • 3 rounds
      • 5 wall ball
      • 5 box jump
      • 3 Deadlift
  • WOD
    • AMRAP 10 Minutes
      • 30 Wall balls 20/14 lbs
      • 20 Box jump overs 24/20″
      • 10 Deadlift 185/125
  • Mobility
    • Hamstring flossing
    • Keg stretch
    • Lat mash

Friday June 9, 2017

  • Warmup
    • 8 crossover row (heavy)
    • 8 reverse fly (light)
    • 8 pulldown (heavy)
  • Movement review
  • 3 rounds
    • 5-7 russian KBS (light weight)
    • 30 sec dead hang
  • 2min couch stretch
    • Spend a few min building to your working weight for kbs swing then:
  • Primer – 3 rounds @ L3.5-4
    • 100m run
    • 3-5 kbs
    • 3-5 pullup
  • WOD
    • Helen RETEST
      • 3 rounds
        • 400m run
        • 21 KBS55/35
        • 12 Pullup
  • Mobility
    • Achilles mash
    • Couch stretch

Thursday June 8, 2017

Thursday June 8, 2017

  • Warmup
    • 400m jog
    • 2min lat mash w/ single lacrosse ball
    • 2min hamstring flossing
    • 3 rounds
      • 10 air squat
      • 5 reps of crossover 90/90 (hold two sec each rep)
      • 5 seated box jump
    • 2min banded front rack mobility
  • Clean review
    • Spend a few minute building to 50%. Do not exceed 50% of your 1RM before Part 1.
  • WOD
    • Part 1
      • 10min to find heavy clean (squat or power clean count today)
      • Rest 2min
    • Part 2
      • 3min AMRAP of power clean @ 65% of your heaviest clean from part 1.
  • Mobility
    • Couch stretch
    • Keg stretch
    • Lat mash

Wednesday June 7, 2017

Wednesday June 7, 2017

  • Warmup
    • 3min row @ L1-L2
    • 3 rounds
      • 5 air squat w/ 3 sec hold in bottom
      • 10 pvc good morning (use an empty bar for second and third round)
      • 10 sky reach in buddha prayer stretch (5 each side)
    • 2min hamstring flossing
    • 2min banded ankle distraction
  • Movement review and ditching review
  • WOD
    • Back squat 1RM RETEST
      • Suggested build up
        • 7-10 reps @ empty bar (2 high box jump)
        • 3-5 reps @ 35-40% (2 high box jump)
        • 2-3 reps @ 40-50% (2 high box jump)
        • 2-3 reps @ 50-60%
        • 1 rep @ 60-65%
        • 1 rep @ 65-70%
        • 1 rep @ 75-80%
        • Use three attempts to find a new 1RM
  • Mobility
    • Hamstring flossing
    • Banded couch stretch

Tuesday June 6, 2017

Tuesday June 6, 2017

  • Warmup
    • Crossover 90/90
    • 1min hollow hold
    • Crossover scaption
    • 1min hollow hold
    • Crossover Incline plus
    • 1min hollow hold
    • Crossover Victory
    • 1min hollow hold
    • 400m jog @ L1-L2 pace
    • 2min standing calf stretch
  • Row review
      • 1min row @ L2 pace
      • 30 single unders
      • 1min row @ L3 pace
      • 20 single unders & 10 DU attempts
      • 1min row @ L3.5-4
      • 10 DU attempts
  • WOD
    • 18min AMRAP
      • 10 burpee
      • 50 DU
      • 30/25 cal row
  • Mobility
    • Couch stretch
    • Achilles mash

Monday June 5, 2017

  • Warmup
    • 400m jog
    • Crossover
      • Row
      • Reverse fly
      • Pulldown
      • 90/90
      • Scaption
      • Incline plus
      • Victory
    • 400m jog
    • 2min banded straight arm external rotation
    • 2min banded front rack position
  • Movement review
  • WOD
    • Strict press 1RM RETEST
      • Suggested build up
        • 7-10 reps @ empty barbell
        • 3-5 reps @ 40-45%
        • 2-3 reps @ 45-50%
        • 1 rep @ 55-60%
        • 1 rep @ 65-70%
        • 1 rep @ 75-80%
        • Use three attempts to find new 1RM
  • Mobility
    • Lat mash
    • Keg stretch
    • Tricep mash

Friday June 2, 2017

Friday June 2, 2017

  • Warmup
    • 3 rounds
      • 200m run
      • 10 box step up
      • 5 upward to downward dog
      • 3 wall walk
    • 2min couch stretch
    • 2min banded straight arm in external rotation
  • Movement review
    • Spend a few min building to working weight and box height
  • Primer
    • 3 rounds @ working weight and box height (unbroken/ quick pace)
      • 5 box jump
      • 5 clean and jerk
  • WOD
    • 4 rounds
      • 10 Box jump 30/24
      • 12 Clean and Jerk 95/65 (today’s C&J standard is a power clean and push jerk)
  • Mobility
    • Pullup progression
      • 5 sets of 5 reps, 5 sec negative
      • Rest 90sec
    • Achilles mash
    • Couch stretch

Thursday June 1, 2017

Thursday June 1, 2017

  • Warmup
    • Hollow body review
      • 30 sec hollow body hold
      • Crossover 90/90
      • 30 sec hollow body hold
      • Crossover scaption
      • 30 sec hollow body hold
      • Crossover Incline plus
      • 30 sec Hollow body hold
      • Crossover Victory
    • 50 assault bike cal with partner
      • Switch every 5 cal
  • Movement review
    • Spend a few minutes testing each movement
  • WOD
    • Tabata :20 work :10 rest
      • Assault bike
      • Dball ground to shoulder 50/30
      • V-ups
      • Sledge hammer strike
  • Mobility
    • Hanging lat stretch
    • Psoas release