Weekly WODs

Week of Monday, March 18, 2019 to Sunday, March 24, 2019

Monday March 18, 2019
Warm Up
3 Rounds
10-Calorie Bike or Shuttle Run
5 Inch Worm + Push Up
5 In-Line Lunge Each Side
5 Yoga Push Up (Push Up Into Downward Dog)
 
Coach Prep Including
20 Bird Dogs with Lacrosse Ball on lower back (10 Each Side)
20 Cat-Camel
 
Skills: Banded Dead Lift (Red Band)
10 Sets: 1st rep is 10 Seconds 5 Seconds Ascend and 5 Seconds Descend
5 Reps Work to Moderate/Heavy
Rest 1 Minute
 
WOD: AMRAP 14
3-6-9-12… and so on Ascending reps of
Box Jump Overs P & RX: 24/20 Fitness: May Step Over
After Each Rounds
Run 200 M Scale: 250 M Row
Score is total # of reps and the run counts as 1 rep
 
Cool Down: 200 M Walk
Midline: 3-5 Sets of 1-Minute Weighted Push Up Plank
ROM: 1 Minute Seal Pose + 2 Minutes Pigeon Each Side + 2 Minute Frog + 2 Minute Downward Dog
 
Gymnastics: 3x10 Ring MU Progressions
Ring Swings + Box Hip Thrusters + Seated Banded Transitions
 
OLY: Last Week of this Cycle (The next two weeks will be tapered towards the OLY COMP)
A.     Class Warm Up
B.     3 Sets: 10-15 GHD Hip Extensions + 5 Vanquish Box Jumps
C.     Pause Back Squat – 15 Minutes to Work to Heavy
D.    3x5 Squat Box Jumps to High Box for you Rest as Needed Between Sets no rest between reps
E.     Snatch: 3@50%, 3@60%, 2@70% 1@75%, 5 Attempts above 80%
F.     Class ROM and Midlin

Tuesday

Warm Up
3 Sets
10-Calorie Row/Bike
10 In-Line Lunge w/PVC (5 Each Side)
10 Lateral Banded Step Overs Each Side
 
Coach Prep Including
20 Dead Bugs with Red Band Under Lower Back
Banded Shoulder Symmetry
 
Skill/WOD: EMOM 24
1-    Max Reps Push Ups Cap 20
2-    Power Cleans P: 185/125, RX: 155/95, Fitness: 95/65 Max Reps Cap 10
3-    Strict Pull Ups Max Reps Cap 10
4-    Shoulder to Overhead Same Weight as Above Max Reps Cap 8
Score total reps, Max Reps Possible is 288
 
Cool down: Run/Jog 800 M
ROM: 2 Minute Box Shoulder T-Spine Stretch (Elbows on Box) + 2 Minute Standing Straddle + 1 Minute Puppy Dog + 2 Minute Bound Angle
 

Wednesday
Warm Up 10 Minutes
3 Rounds
6-8-10 Shuttle Run/Row
10-20-30 Singles/Doubles
5-5-5 Lateral Box Step Ups Each Side
10-10-10 Theraband Squats
 
Coach Prep 8 Minutes
Squat Therapy
 
Skills: Overhead Squat Instruction 8-12 Minutes
 
WOD: 4 Rounds 26 Minutes
AMRAP 5
30/21-Calorie Bike
15 Overhead Squats Performance: 135/85, RX & Fitness: 5-20 Pounds heavier than last Wednesday’s OH Squat EMOM)
Max Shuttle Run in Remaining Time 
Score is total shuttle runs each round, 4 Scores
Rest 2 Minutes
 
Cool Down: Bike/Row 3-5 Minutes
ROM: 2 Minutes Couch Stretch + 1 Minute Seal Pose + 20 Alternating Scorpions + 2 Minutes Box Shoulder Stretch + 1 Minute Lacrosse Ball Feet
 
Gymnastics: 3x10 Ring MU Progressions
Ring Swings + Box Hip Thrusters + Seated Banded Transitions
 
OLY
A.     Class Warm Up
B.     Coach Prep
C.     Spend 5 Minutes Working on Split Jerk Foot Work with Barbell
D.    Clean and Jerk 3@50%, 3@60%, 2@70% 1@75%, 5 Attempts above 80%
E.     100 Banded Good Mornings + 50 Lateral DBELL Raises Accumulation