Weekly WODs

Week of Sunday, February 17, 2019 to Sunday, February 24, 2019

Monday February 18, 2019
5 Minutes Tissue Prep
Foam Roll/Stick/Lacrosse Ball
Warm Up
10-10-10 Reps of…
Row/Bike
Theraband Squats
Staggered OH KBELL Walk – One KBELL locked out above the Head and the other in the Front Rack – Walk down turn around switch
 
Coaches Prep
Side Plank Reverse Fly 20 Reps Each Side
Dead Bugs 20 Alternating (Pause 3 Seconds each rep)
 
WOD Review All Movements
 
WOD: “Fight Gone Bad”
3 Rounds for Time
1-Minute Wall Balls
1-Minute Sumo Deadlift High Pull
1-Minute of Box Jumps 20” Everyone
1-Minute Push Press
1-Minute Row for Calories
1-Minute Rest
 
Cool Down: 3-5 Minute Bike/Shuttle Run + ROM
ROM: 2 Minutes Brettzel Each Side + 3 Minutes Bottom of Squat + 2 Minutes Banded Shoulder Distraction
 
Gymnastics Performance 3x10 Muscle Up Progressions
Ring Swing (Feet together people) + Box Hip Thruster + Banded or Seated Transitions
Gymnastics Fitness 3 Sets of the following
3 Wall Walks + 10 Box HSPU + 5 Tempo Ring Rows 3-1-3-1
 
OLY 4-Week Intensive Program
  1. Class Warm Up
  2. 3x10 of Theraband Squats  + Barbell Thrusters + Single Leg Glute Bridgen + Dead Bugs
  3. Pause OH Squat 6x6 Reps @50-60%
  4. Pause Snatch (Lift to middle of Knee + Full Pause + Full Snatch) 5x3 Reps Start at 50% and Climb
  5. Snatch Pull on 2” Riser (Feet on 45s) 4x3 Reps @90%
  6. Heaving Snatch Balance 8 Sets Climbing in Weight Start at 40%

Tuesday
Warm Up
2-4-6-8-10 Reps…
Shuttle Run or Bike
Perfect Push Ups Scaled is Knees No Worming
Ring Row
Samsun Lunge
 
Coaches Prep
20 Alternating Bird Dogs (Pause 3 Seconds Each)
The DBELL Snatch
 
Skills: Alternating Tabata This work is for quality
Strict Pull Ups/Banded/Ring Row
L-Sit Variations (Accumulate)
 
Rest 1 Minute
 
Strict Dips (Ring/Stationary Bar/Par.)
Strict T2B or Strict Leg Lift to L
 
WOD Review All Movements and Prep
 
WOD A: Sprint Chipper
Performance/RX
30/25-Calorie Bike
20 Burpees to Target
10 Bar Muscle Ups
5 Sand Bag Over Shoulder 150/100 RX 100/70
3 Ring MU or Bar MU
 
Fitness
30/25-Calorie Bike
20 Burpees to Target
20 Alternating DBELL Snatches 35/20
20 DBELL Box Step Overs “20 M/F (2-Bells 35/20)
 
Cool Down: 3-5 Minute Bike/Row/Shuttle Run + ROM
ROM: 2 Minutes Pigeon Each Side + 3 Minutes Seated Saddle + 1 Minute Box Shoulder Stretch w/Elbows on box (T-Spine)
 

Wednesday
Warm Up
10-10-10
Bike/Row/Ski
Side Plank Reverse Flys Each Side
Feet Together Burpees (Theraband around knees)
 
Coaches Prep
Banded Hip Distraction
Banded Shoulder Distraction
 
Skills: Squat Cleans/Power Cleans Instruction
Warm Up 5x5 Barbell Cycle
 
WOD: 10-9-8-7-6-5-4-3-2-1 Reps of…
Performance/RX, Fitness
Shuttle Run
Squat Clean 155/105, RX 135/85 Power Clean 95/65 or 75/45
 
Cool Down: 3-5 Minutes Bike + ROM
ROM: 2 Minutes Single Forward Fold Each Side + 1 Minute Thread the Needle Each Side + 3 Minute Downward Dog Pose
 
Gymnastics Performance 5 Sets
1 Rope Climb + 5-10 Strict HSPU + 30 Seconds Tripod
Gymnastics Fitness 5 Sets
5 Rope Climb Foot Wrap (Sit on Box wrap foot and Stand) + 30 Seconds Tripod Work + 5-10 Strict Pull Up or Banded Strict Pull Up
 
OLY (Week 1 of 4 Intensive)
  1. Class Warm Up
  2. 5 Minute Foam Roll + 5 Minute Banded Hip Distraction + 5 Minute Banded OH Distraction + 20 Bird Dogs
  3. Jerk 5x3 @70%
  4. Pause Cleans (Lift to middle of Knee + Full Pause + Full Clean) 5x3 Reps Start at 50% and Climb
  5. Clean Pull on 2” Riser 4x3 @90%

Thursday
5-Minute Tissue Prep
Foam Roll/Stick/Lacrosse Ball
Warm Up
20-20 Reps of…
Bike/Row
Alternating Samsun Lunges
Alternating Shoulder Taps
 
Coaches Prep
Include Power Snatch & OH Squat
 
Skills: 4 Sets not for time
5 Strict T2B or Lying T2KBELL
10 Lateral DBELL Raise
10 DBELL Cleans 2-Bells from the Hang 50/35 Scale from there, should be Unborken
Rest 1 Minute between sets
 
WOD Prep: Power Snatch and OH Squat Warm Up
 
WOD: EMOM 16 for Total Reps
Minute 1: Bike Arms Only for Calories
Minute 2: Bike for Calories
Minute 3: Hang Power Snatch 75/55, 65/45, 45/15
Minute 4: OH Squat Same Weight
 
Cool Down: 3-5 Minutes of Bike/Row/Ski
ROM: 10 Seal Push Ups + 1 Minute Seal + 10 Seal Push Ups + 2 Minutes Couch Stretch Each Side + 2 Minute Puppy Dog Pose

FRIDAY OPEN WOD 19.1