Category Archives: WOD

Saturday August 19, 2017

  • Warmup
    • 2 Rounds:
    • 100 Meter Run
    • 4 Alternating Samson
    • 6 Push-ups to Down Dog
    • 8 Alternating Spidermans
    • followed by….
    • Barbell Warmup
    • 5 Good Morning
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • 2 Mins Couch stretch
    • 2 Mins Shoulder/Front Rack
  • Movement review
    • Thruster
    • Chest to Bar
  • WOD
    • 4 Rounds for time
      • 200m Run
      • 15 Thrusters (95/65)
      • 12 Chest to Bar Pull-Ups
  • Mobility
    • 10min Recovery Bike/row
    • Crossover recovery protocol
    • Hamstring flossing
    • Keg Stretch

Friday Aug 18, 2017

  • Warmup
    • :30 seconds slow row
    • :30 seconds jumping jacks
    • :30 seconds medium row
    • :30 seconds active spidermans
    • :30 seconds slightly faster row
    • :30 seconds active samson

followed by…

    • 2 rounds:
      • 5 Push-ups
      • 7 Sit-ups
      • 9 Squats
  • Mobility
    • Pigeon pose on box
    • Box calf stretch
  • Movement review
    • Row
    • Box jump
    • burpee
  • Primer
    • 100 Meter Row
    • 4 Burpees
    • 4 Box Jumps
    • 100 Meter Row
    • 2 Burpees
    • 2 box Jumps
  • WOD “The Good Life”
    • 3 Rounds:
      • 500/450 Meter Row
      • 12 Burpees
      • 21 Box Jumps (24/20)
  • Mobility
    • Achilles mash
    • Couch stretch

Thursday Aug 17, 2017

  • Warmup
    • Rotating partners through 3 stations if necessary:
      • :30 seconds easy bike
      • :30 seconds active spidermans
      • :30 seconds air squats to medicine ball
      • :20 seconds medium bike
      • :20 seconds active samson
      • :20 seconds front squats with medicine ball
      • :15 seconds hard bike
      • :15 seconds mountain climbers
      • :15 seconds medicine ball thrusters

then

    • “Barbell Warmup”
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Squat hold
  • Movement review
    • Wall ball
    • Deadlift
  • Primer
    • 5 Deadlifts
    • 10 Wall Balls
    • 10/7 cal assault
  • WOD “Ball and Chain”
    • 2 Rounds:
      • 25 Deadlifts (185/135)
      • 50 Wall Balls (20/14)
      • 50/35 assault bike cal
  • Mobility
    • Banded hip in extension
    • Keg stretch

Wednesday Aug 16, 2017

  • Warmup
  • 200 Meter Run
  • 20 second rotations:
    • Jumping Jacks
    • Knee to Chest
    • Quad Stretch
    • Soldier Kicks
    • Active Samson
    • Active Spidermans

Then

    • 3 Walkouts
    • 10 Sit-ups
    • 2 Walkouts
    • 10 Push-ups
    • 1 Walkout
    • 10 Air Squats
  • Mobility
    • PVC Pass Throughs: 30 seconds
    • Kettlebell Ankle Stretch: 1:00 each side
    • Narrow PVC Pass Throughs: 30 seconds
  • Movement review
    • Toe to bar
    • Kettlebell swing
    • Dball run
  • Primer
    • 5 Toes to Bar
    • 5 Kettlebell Swings
    • 50 Meter Dball Run
  • WOD “Chiquitas”
    • 15-10-5
      • Kettlebell Swings (70/55)
      • Toes to Bar
    • 800 Meter Dball Run (50/30)
    • 5-10-15
      • Kettlebell Swings (70/55)
      • Toes to Bar
  • Mobility
    • Hollow body hold
      • 5 sets of 1min static hold
        • Rest 2min
    • Hamstring flossing
    • Banded straight arm in external rotation

Tuesday Aug 15, 2017

  • Warmup
  • Partnering up on a rower, switching back and forth between:
    • :45 seconds slow row (feet on top of straps)
    • :45 seconds active spidermans
    • :30 seconds slow row
    • :30 seconds active samson
    • :20 seconds medium row
    • :20 seconds air squats
    • :15 seconds hard row
    • :15 seconds push-ups

Then

  • “Barbell Warmup”
  • 5 Good Mornings
  • 5 Back Squats
  • 5 Elbow Rotations
  • 5 Strict Presses
  • 5 Stiff-Legged Deadlifts
  • 5 Front Squats
  • (completed with empty barbell)
  • Mobility
    • Front rack
    • Couch stretch
  • Movement review
    • Thruster
  • Primer
    • 5 Calorie Row
    • 5 Erg Burpees
    • 5 Thrusters
  • WOD “Freedom Trail”
    • AMRAP 3, Rest 3:00
      • 21/15 Calorie Row
      • 21 Erg Burpees
      • Max Thrusters (75/55)
    • AMRAP 3, Rest 3:00
      • 18/12 Calorie Row
      • 18 Erg Burpees
      • Max Thrusters (95/65)
    • AMRAP 3, Rest 3:00
      • 15/10 Calorie Row
      • 15 Erg Burpees
      • Max Thrusters (115/80)
    • AMRAP 3
      • 12/8 Calorie Row
      • 12 Erg Burpees
      • Max Thrusters (135/95)
  • Mobility
    • Sink stretch
    • Couch stretch

Monday Aug 14, 2017

  • Warmup
    • Quad Stretch
    • Soldier Kicks
    • Cradle Stretch
    • Side Lunge
    • Walking Samson
    • Walking Spiderman
    • Side Shuffle (facing in)
    • Side Shuffle (facing out)
    • Straight Leg Bear Crawl
    • High Knees
    • Butt Kickers

then

    • “Barbell Warmup”
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Front rack
    • Pigeon stretch
  • Movement review
    • Clean and jerk
    • Double unders
  • Primer
    • 100 Meter Run
    • 3 Clean and Jerks
    • 15 Double Unders
  • WOD “Jump Street”
    • 3 Rounds:
      • 400 Meter Run
      • 15 Clean and Jerks (115/80)
      • 75 Double Unders
  • Mobility
    • Static prone scorpion
    • Hamstring flossing

Saturday August 12, 2017

  • Warmup
    • :30 second easy row
    • :30 second quad stretch
    • :30 second soldier kicks
    • :20 second medium row
    • :20 second active samson
    • :20 second active spidermans
    • :15 second fast row
    • :15 second air squats
    • :15 second walkouts
  • Rehearsal
    • Partner 1: 100 Meter Row
    • Partner 2: 100 Meter Row
    • Partner 3: 100 Meter Row
  • “Team 10k Row” (45min timecap)
    • Teams of 3:
    • 10k Row
    • Switching every 250m
  • Mobility
    • Keg Stretch
    • Hamstring Flossing/mashing

Friday August 11, 2017

  • Warmup
    • 200 Meter Jog
    • On Coach:
      • 20 Jumping Jacks
      • 10 Air Squats
      • 8 Spidermans (4 each leg)
      • 6 Push-ups
      • repeat once more
    • “Barbell Warmup”
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
      • (completed with empty barbell)
  • Mobility
    • Front rack stretch
    • Pigeon pose
  • Movement review
    • Double unders
    • Chest to bar pull up
    • Front squat
  • Rehearsal
    • 3 Front Squats
    • 5 Chest to Bar Pull-ups
    • 15 Double Unders or 15 Single Unders
  • WOD “Heartbreak Kid”
    • 3 Rounds:
      • 10 Front Squats (185/125)
      • 20 Chest to Bar Pull-ups
      • 50 Double Unders
  • Mobility
    • Hamstring flossing
    • Couch stretch
    • Banded straight arm in external and internal rotation

Thursday August 10, 2017

  • Warmup
    • 200 Meter Run
    • then
    • Line Drills:
      • Soldier Kicks
      • Quad Stretch
      • Walking Samson Stretch
      • Walking Spidermans
      • Side Lunge
      • Side Shuffle (facing in)
      • Side Shuffle (facing out)
      • Bear Crawl
      • Crab Walk (forward)
      • Straight Leg Bear Crawl
      • Crab Walk (backwards)
  • Mobility
    • Child’s pose
    • Lat stretch
  • Movement review
    • Kettlebell swing
    • burpee
  • Rehearsal
    • 2 rounds:
    • 5 Kettlebell Swings
    • 5 Burpees
    • 100 Meter Run
  • WOD “Ring the Bell”
    • 27-21-15-9
      • Kettlebell Swings (70/53)
      • Burpees
      • 400m Run
  • Mobility
    • Banded hip in extension
    • Sink stretch

Wednesday August 9, 2017

  • Warmup
    • 30 seconds rotations:
    • Jumping Jacks
    • Active Spidermans
    • Active Dive-bombers
    • Air Squats
    • Repeat once more
    • With Medicine Ball:
    • 5 Front Squats
    • 5 Push Press
    • 5 Thrusters
    • place ball down
    • 5 Wall Balls
    • “Barbell Warmup”
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Medicine Ball Thoracic Opener
  • Movement review
    • Overhead squat
    • Snatch balance
    • Squat snatch
  • Weightlifting
    • Overhead Squat – Heavy Single
    • Snatch Balance – Heavy Single
    • Snatch – Heavy Single
  • Rehearsal
    • 5 Wall Balls
    • 5 Snatches
  • WOD “Bumblebee”
    • AMRAP 7min
      • Power Snatch (115/80)
      • EMOM: 7 Wall Balls (30/20)
  • Mobility
    • Banded front rack
    • Prone scorpion
    • Hollowbody static hold
      • 5 sets of 45 sec hold
        • Rest 90sec- 2min

Tuesday August 8, 2017

  • Warmup
    • Rowling
    • Quad Stretch
    • Soldier Kicks (opposite foot to hand)
    • Cradle Stretch
    • Walking Samson
    • Side Lunge
    • Toe Walk
    • Heel Walk
    • building speed
    • Side Shuffle (facing in)
    • Side Shuffle (facing out)
    • Karaoke
    • Skip for Height
    • Skip for Length
    • High Knees
    • Butt Kickers
  • Mobility
    • Kettlebell calf stretch
    • Banded hamstring
    • Pigeon pose
  • Movement review
    • Row
  • Rehearsal
    • 200 Meter Row
    • 100 Meter Run
  • WOD “Boat Race”
    • 3 Rounds:
      • 500 Meter Row
      • 400 Meter Run
        • Rest 3:00 between rounds
  • Mobility
    • Hamstring flossing
    • Couch stretch

Monday August 7, 2017

  • Warmup
    • 200 Meter Jog
  • 10 Air Squats
  • 10 Spidermans (5/leg)
  • 5 Walkouts
  • 8 Air Squats
  • 8 Spidermans (4/leg)
  • 4 Walkouts
  • 6 Air Squats
  • 6 Spidermans (3/leg)
  • 3 Walkouts
  • 4 Air Squats
  • 4 Spidermans (2/leg)
  • 2 Walkouts
    • “Barbell Warmup”
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
    • (completed with empty barbell)
  • Mobility
    • Front rack stretch
    • Pigeon pose
  • Movement review
    • Ring MU
    • Hang power clean
  • Rehearsal
    • 12 Air Squats
    • 3 Ring Muscle-ups (or variation)
    • 3 Hang Power Cleans
  • WOD “Nasty Girls”
    • 3 Rounds:
      • 50 Air Squats
      • 7 Ring Muscle-Ups
      • 10 Hang Power Cleans (135/95)
  • Mobility
    • Banded straight arm in external rotation
    • Couch stretch

Saturday August 5, 2017

  • Warmup
    • 400m Jog
    • 2 rounds
      • :30 Squat hold
      • 10 Tuck jumps
      • 5 Babymakers
      • 10 PVC Pass-troughs
      • 5 PVC Good-mornings
    • Mobility
  • Movement Review
  • WOD:
    • 4 Rounds (20min time cap):
      • 21 Wallballs (20/14)
      • 18/15 Calorie Row
      • 15 Box Jumps (24″/20″)
      • 12 Alternating Dumbbell Snatches (50/35)
  • Mobility
    • Crossover Symmetry Recovery protocol
    • Hamstring flossing
    • External shoulder rotation

Friday August 4, 2017

Friday August 4, 2017

  • Warmup
    • Crossover (8 reps, 2 sec hold) 100m run in between each movement
      • Row
      • Reverse fly
      • Pulldown
      • 90/90
      • Scaption
      • Incline plus
      • Victory
  • Movement review
  • Primer
    • 3 rounds @ L3.5-4
      • 5 max effort pulls on rower
      • 10 DU/ 20 SU
      • 3 burpee
  • WOD
    • “GAS PEDAL”
      • 750m/500m row
      • 100 DU
      • 30 burpee over rower
  • Mobility
    • Achilles mash
    • Hamstring flossing

Thursday August 3, 2017

Thursday August 3, 2017

  • Warmup
    • 2min keg stretch
    • 3 rounds
      • 10 cal assault bike
      • 10 air squat
      • 10 step back lunge with reach (hold for 3 sec)
    • 2min hamstring flossing
  • Movement review
  • WOD
    • 3 rounds (:40sec work :20sec rest)
      • Prisoner step up
      • Dragon Flags
      • Plate Hops
      • Seal Walk
  • Mobility
    • Couch stretch
    • Lat mash

Wednesday August 2, 2017

Wednesday August 2, 2017

  • Warmup
    • 2min banded straight arm in external rotation
    • 2min banded hip in extension
    • 3 rounds
      • 5 banded goodmorning
      • 5 pvc overhead squat
      • 5 snatch grip deadlift
        • 2nd round- 5 snatch high pull
        • 3rd round- 5 snatch
  • Spend a few min building to your working weight
  • WOD
    • 10 EOMOM
      • Snatch + overhead squat (70% of 1RM snatch)
    • Rest 5 min

Then

    • 3min AMRAP
      • 25 Power Snatch (115/85)
      • Max shuttle run (20m increments, outside from backdoor to shed)
  • Mobility
    • Achilles mash
    • glute/ hamstring mash

Tuesday August 1, 2017

Tuesday August 1, 2017

  • Warmup
    • 3 rounds
      • 8 Crossover row
        • 2nd round- reverse fly
        • 3rd round- pulldown
      • 10 box step up
      • 5 glute bridge
      • 30 sec dead hang
    • 2min couch stretch
    • 2min banded straight arm in external rotation
  • Movement review
  • WOD
    • Alt EMOM 10min
      • Odd-10 box jump 30/24
      • Even- 10 ring row
  • Mobility
    • Keg stretch
    • Couch stretch

Monday July 31, 2017

Monday July 31, 2017

  • Warmup
    • Medball Tic tac toe
    • 3 rounds
      • 10 step back lunge with twist
      • 5 upward to downward dog
      • 10 scap pushup
      • 30 samson stretch each leg
    • 2min achilles mashing
  • Movement review (build up to and use your working weight for the warm up)
    • 2 rounds
      • 100m run
      • 5 pushup
      • 5 double KB front squat
  • WOD
    • 3 rounds for time
      • 200m run
      • 15 HRPU
      • 15 Double KB front squat 70/55
  • Mobility
    • Hamstring flossing
    • Achilles mashing

Saturday July 29, 2017

  • Warmup
    • 60 Cal Row w/Partner (Switch every 10 cal)
    • 2mins shoulder mobility
    • 2mins hamstring mobility
  • Movement Review
    • 3 Rounds (build to working weight)
      • 3 Push press
      • 3 Kettlebell Swing
      • 3 Box jump
  • “Jack”
    • 20min AMRAP:
      • 10 Push press (115/80)
      • 10 KB Swings (55/35)
      • 10 Box jumps (24/20″)
  • Mobility
    • Air Bike/Row recovery pace
    • Keg stretch
    • Hamstring flossing/mashing

Friday July 28, 2017

  • Warmup
    • 3 rounds
      • 400m jog
      • 5 upward to downward dog
      • 30 sec pigeon stretch each leg
      • 30 sec standing calf stretch each leg
    • 2min couch stretch
  • Movement review
    • 3 rounds
      • 5 sec assault bike @ L4.5
      • 3-5 T2B
  • WOD
    • 8 Rounds
      • 10/8 Assault Bike calories
      • 10 unbroken Toes to bar
      • Rest 1min
  • Mobility
    • Couch stretch
    • Hip in external rotation