Weekly WODs

Week of Monday, September 24, 2018 to Sunday, September 30, 2018

Monday September 24, 2018
Warm Up EMOM 8
1-    Run/Row/Bike
2-    20 Theraband Side Steps (Hip/Glute Focus)
3-    Spider Walk
4-    Banded Shoulder Symmetry
Coaches Prep/Barbell Snatch Grip
5 Stiffed Legged Dead Lift
5 Dip Drive Shrug
5 Dip Drive High Pull
5 Muscle Snatch
5 Power Snatch
5 Behind the Neck Push Press
5 OH Squats
Skills: Every 1:30 for 15 Minutes (10 Sets)
2 Power Snatches + 3 OH Squats Build in weight
Advanced: 3 Squat Snatches Start @60% Build to 75%
WOD: For Time
“Baseline” RX + Wear a weight vest
500 M Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Rest 3 Minutes and Repeat
Scaled and Beginners 1 Round only
Midline: 3 Rounds Med Ball Circuit 3x30 Reps Each Round (10 Reps Front, Right, Left)
ROM: 1-Minute Matador Stretch + 2 Minutes Couch Stretch Each Side + 1 Minute Pigeon Each Side
Power: Every 2 Minutes for 8 Minutes (4 Sets) 2 Reps @90% then Every 3 Minutes for 9 Minutes 1 Rep @95%
Running (Deload): Every 5 Minutes for 20 Minutes Run 600 M

Warm Up: EMOM 10
1-    Run/Row/Bike
2-    20 Heidens
3-    20 Reverse Snow Angels
4-    10 Alternating KBELL Snatch + Banded Shoulder Symmetry
5-    Samsun Lunge + Air Squat
Coaches Prep
Skills: 5 Rounds NOT FOR TIME
1-    10 Kipping to Red Band Target
2-    10 Arch Drill on Box
3-    6 Supinated Grip Strict Pull Ups or Ring Rows
4-    20-30 Second Matador Stretch
WOD: AMRAP 20 w/ Partner
Alternating Rounds of…
6 Alternating KBELL Snatch 45/25
12 OH KBELL Walking Lunges  (1 bell in front rack 1 bell OH)
200 M Run
ROM: 2 Minute Frog Pose + 2 Minute Puppy Dog Pose + 2 Minutes Seated Saddle
A.     3x10 Muscle Clean + Hip Flow
B.     Clean Pull 3x2 @95% and 2x1 @105%
C.     Power Clean 1x2 @80%, 2x1 @85%, 3x1 @90%
D.    OH Squat Deload 5x5 @60%

Friendly Game of Rowling
1-    Banded Shoulder Symmetry
2-    20 Theraband Side Steps (Hip/Glute Focus)
3-    Inch Worm + Push Up Length of Gym
Coaches Prep/Mobility
Floor and Bench Press Review
Skills: EMOM 12
1-    Floor Press or Bench Press x 5 Reps (RX+ Bodyweight, RX ¾ BW, 1/2BW)
2-    30-50 Banded Pull Apart (Palms Up)
WOD: With a Partner Complete 10 Alternating Rounds of…
15 Wall Balls RX+ 30/20, RX 20/14, 14/10
10 T2B (Kick Ups, Knee Ups, V-Ups)
5 Burpee Box Jump Overs 20” Everyone
Partner A completes a Round then Partner B
Power: Banded DL Work to Heavy Double
Running: Every 4 Minutes for 24 Minutes Run 400 M
Midline: 3x15 Lateral Russian Med Ball Twists
ROM: 1 Minute Each: Matador, Brettzel, Pigeon, Bar Hang

Warm Up EMOM 8
1-    Run/Row/Bike
2-    Spider Walk
3-    5 Bottoms Up Presses + Bottoms Up Walk + 5 + Walk Back
4-    30 Sec Side Plank Each Side
Coaches Prep
Skills: 3 Rounds Not For Time
1-    5 Kipping to Red Band Target
2-    5 Arch Drill on Box
3-    10 Box HSPU Everyone
4-    Max Set of Strict Dips at your ability level
WOD: For Time
25/20 Calorie Row or 400 M Run
50 DU or 100 Singles
20/15 Calorie Bike or 400 M Run
50 DU or 100 Singles
25/20 Calorie Row or 400 M Run
50 DU or 100 Singles
20/15 Calorie Bike or 400 M Run
ROM: 1-Minute Single Leg Forward Fold Each Side + 2 Minutes Sumo Squat + 3 Minutes Standing Straddle
A.     3 Sets: 5 Sots Press + 10 Snatch Balance + 10 Muscle Snatch
B.     Pause Back Squat 5x1 to Heavy
C.     Snatch Pull 4x2 @110%
D.    Snatch (Full) 5x1 to Heavy

Warm Up
Tabata Bike/Row: 20 Seconds @75%+ 10 Seconds 50%
1-    Spider Walk
2-    Banded Shoulder Symmetry
3-    20 Reverse Snow Angles + PVC OH Squats
Coaches Barbell Prep
Review All Barbell Movements for Today
Front Squat + Thrusters + Power Snatch + Push Jerks + Hang Squat Cleans + OH Squats
Skills: Front Squats
Warm Up Sets: 10@ Barbell, 8@45%, 5@55%, 3@65%, 2@75%, 1@85%
Working Sets: 5x1 @90%
Jog 200 M for Rest
Hero WOD: “Tommy Mac”
2 Rounds For Time
12 Burpees
12 Thrusters 115/75, 95/65, 75/45
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 OH Squats
Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

The "Tommy Mac" Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his "The Outlaw Way" blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:

"The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden."
Athletes should choose a weight they can perform all the barbell movements.  We would rather see a lightweight throughout this workout than using multiple weights.  Scaled athletes can partner.  Beginners should do 1 Round only.
4 Count Breathing and Reflection: 2-3 Minutes
ROM: 1 Minutes Box Shoulder Stretch with ELBOWS on the Box + 1 Minute Matador Stretch + 2 Minutes Couch Stretch Each Side