Category Archives: Accelerate

Monday January 28, 2019

  • Warmup
    • Line Drills
    • Mobility
  • Sprint Work
    • EMOM x 3
      • Min 1 – 8 cals
      • Min 2 – 7 cals
      • Min 3 – 6 cals
      • Min 4 – Rest
  • WOD – 21 – 15 – 9 – 15 – 21
    • Kettlebell Swing
    • Burpee
    • 5 Cal Bike btw sets

Monday January 21, 2019

  • Warmup
    • Line Drills
    • Mobility
  • Sprint Work
    • Bike Tabata x 2
    • 2 min rest between rounds
  • WOD – 15AMRAP
    • 7 Cal Bike
    • 5 Power Clean
    • 7 Box Jump
    • 5 Push-Up
    • 1min rest btw rounds

Tuesday January 8, 2019

  • Warmup
    • Line Drills
    • Mobility
  • Strength Work
    • 5×5 Back Squat
  • WOD – 3 Rounds:
    • 3 Minute Row for Calories
    • 2 Minute Bike for Calories
    • 1 Minute Burpees Over Rower
    • 2 Min Rest between Rounds

Saturday January 5, 2019

  • Warmup
    • 200m Run
    • Line Drills
    • Mobility
    • 200m Run
  • Mobility
    • Ankles
    • Shoulders
  • Movement Review
  • WOD – For Time in teams of 2:
    • 60 Toes to Bar
    • 1k Row
    • 30 Power Cleans (175/115)
    • 2k Row
    • 30 Power Cleans (175/115)
    • 1k Row
    • 60 Toes to Bar
  • Mobility
    • Ankles
    • Shoulders

Thursday January 3, 2019

  • Warmup
    • Line Drills
    • Mobility
  • Bike Sprint Work – 3 Rounds
    • Minute 1 – 10 Cal
    • Minute 2 – 8 Cal
    • Minute 3 – 6 Cal
    • Minute 4 – Rest
  • WOD – 3 Rounds
    • 24 Cal Row
    • 18 Alternating DB Snatches
    • 12 Burpees over Rower

Thursday December 27, 2018

  • Warmup
    • Line Drills
    • Mobility
  • Sprint Work – 18-15-12
    • Cal Row
    • Cal Bike
    • 1min rest between sets
  • WOD
    • AMRAP 3:
      • 15 Power Cleans
      • 15 Bar facing Burpee
      • Max Calorie Row
    • Rest 3 Minutes
    • AMRAP 3
      • 12 Power Cleans
      • 12 Bar facing Burpee
      • Max Calorie Row
    • Rest 3 Minutes
    • AMRAP 3:
      • 9 Power Cleans
      • 9 Bar facing Burpee
      • Max Calorie Row
  • Mobility
    • Hamstring floss
    • Shoulder external rotation

Tuesday December 25, 2018

  • Warm up
    • DJM
    • Agility Ladder
    • Mobility
  • Strength work
    • 5×5 Deadlift
    • Weighted Box Step overs
  • WOD – 5 Rounds
    • 20 KBS
    • 10 Burpee Box Jumps Overs
  • Mobility
    • Couch Stretch
    • Shoulder external rotation

Thursday December 20, 2018

  • Warmup
    • Line Drills
    • Mobility
  • Sprint Work
    • 4 Rounds with partner 10 Cal Bike
  • WOD – 15AMRAP
    • 250m Row
    • 20m Goblet Walking lunge
    • 20 Wallball
    • 1min rest between rounds
  • Mobility
    • Couch Stretch

Tuesday December 18, 2018

  • Warmup
    • Line Drills
    • Mobility
  • Strength
    • 5×5 Back Squats/Box Jumps
  • WOD –  On the 4:00 x 5 Rounds:
    • 8 Burpee Box Jump Overs
    • 8 Squat Cleans
    • 8 Calorie Assault Bike
  • Mobility
    • Hamstring floss
    • Shoulder external rotation

Thursday December 13, 2018

  • Warm up
    • DJM
    • Agility Ladder
    • Mobility
  • Sprint work
    • 3 Rounds w/Partner
      • 10 Bike Cals (each)
  • Partner WOD:  15 Min Amrap
    • Partner 1
      • 10 Burpee Box Jump Overs
    • Partner 2
      • Amrap Power Clean
  • Mobility
    • Hamstring flossing
    • Standing calf stretch

Tuesday December 11, 2018

  • Warm up
    • DJM
    • Agility Ladder
    • Mobility
  • Strength Work:
    •  3 Sets of 5 reps:
      • Back Squat
      • Box Jumps
  • WOD
    • 4 rounds
      • 1 minute amraps of:
      • KBS
      • Box Jumps
      • Burpee
      • Dball Slam
      • Rest
  • Mobility
    • Achilles/Calf smash
    • Shoulder External rotation

Thursday December 6, 2018

  • Warmup
    • Line Drills
    • Mobility
  • Body Weight Review
    • Air Squat
    • Pushup
    • Abmat Situp
    • Burpee
    • Pullup
    • Box Jumps
    • Lunges
  • Conditioning Review
    • Bike
    • Rower
  • Strength
    • Kettlebell Swing
    • Dball Slam
    • Dumbbell Snatch
    • Deadlift
    • Power Clean
    • Back Squat
    • Medball Clean
    • Wallball
    • Thruster
  • WOD – 10-8-6-4-2
    • Cal Row
    • Kettlebell Swing
    • Burpee

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