Weekly WODs

Week of Monday, November 12, 2018 to Saturday, November 17, 2018

Monday November 12, 2018 
Veteran’s Day /Week - NORMAL HOURS
On Veterans Day/Week, we invite you to join us as we honor all the brave men and women who have served, as well as those who have survived combat but may still be struggling to cope with the effects of serving in the military.
 
Warm Up EMOM 8
1-   Run/Bike/Row
2-   Spider Walk
3-   Theraband Side Steps (Band at the knees)
4-   Banded Shoulder Symmetry
 
Coaches OLY Prep
 
Skills: Snatch
OLY Club Member: 2-Position (1 Rep is High Hang + Hang)
4 Reps @60%, 4 Reps @70%, 3x3 Reps @75%
 
2-Position Snatch (High Hang + Hang Just Above the Knee)
Athletes will complete a High hang snatch + Hang snatch just above the knee just like last week
15-20 Minutes of Work (Light Weight Technique work)
 
WOD: “Three Wise Men”
ARMAP 4
5 Hang Squat Snatch 135/95, 95/65, 75/45
10 Bar Facing Burpees 
 
Rest 2 Minutes
 
AMRAP 4
10 Power Cleans 135/95
20 Pull Ups
 
Rest 2 Minutes
 
AMRAP 4
15 Box Jump Overs 24/20
30 Wall Balls 20/14
 
Score each AMRAP
 
Midline:4 Sets of 5 V-Ups +20 Russian Twists with Med Ball + 20 Sit Ups + 1 Minute Plank Hold
 
ROM:2 Minutes Sumo Squat + 2 Minutes Seated Saddle + 2 Minutes Puppy Dog Pose
 
Power:Strict or Bench Press (90% of 1 rep) 3 Reps @70%, 3 Reps @80%, 3+ (AMRAP) @90% 
Rowing:500 M Row Rest 2 Minutes 1000 M Row Rest 3 Minutes 1500 M Row

Tuesday

Warm Up EMOM 8
1-   Run/Bike/Row
2-   Samsun Lunge + Air Squats
3-   Hip Flow
4-   Reverse Snow Angels + Push Ups
 
Coaches Prep
 
Skills: 2 Sets of Tabata HSPU Work
Advanced
Set 1: Strict HSPU
Rest 1 Minute
Set 2: Kipping HSPU
 
RX
Set 1: L-Seated DBELL Press 40/25 or Strict HSPU
Rest 1 Minute
Set 2: DBELL Push Press 50/35 or Kipping HSPU
 
Scaled:
Set 1: Box HSPU or L-Seated DBELL Press
Rest 1 Minute
Set 2: DBELL Push Press
 
WOD: “Jerry”(Expect 20-30 Minutes)
1-Mile Run
2000 M Row
1-Mile Run
 
RX+ = Individual
RX and Scaled = Share the load in the following ways: 800 or 400 M Relays and 250 M Row Relays
 
 
OLY (This is a 9-Week Intensive OLY Program)
A.    Squat Therapy + Hip Flow + Banded Shoulder Symmetry
B.    Bergener Warm Up Snatch Grip (3 Reps Each)
C.    3 Sets: 5 Vanquish Box Jumps + 10 GHD Hip Extensions 
D.   Clean and Jerk: 3+1 @60%, 3+1 @70%, 3+1x3 Sets @75%
E.    Snatch Dead Lift 4x4 @85% (Just a Dead Lift Keeping the Bar Close)
F.    Push Press 5x4 Reps Working to Heavy 4
 
ROM:2 Minutes Pigeon Pose Each Side + 2 Minutes Standing Straddle + 2 Minutes Box Shoulder Stretch
 
Posterior Chain:3 Sets of 25 Barbell Good Mornings + 20 Reverse Lunges
 

Wednesday
Warm Up EMOM 8
1-   Run/Row/Bike
2-   Theraband Side Steps (Knees)
3-   Squat Therapy
4-   Burpee Broad Jumps
 
Coaches Prep
 
Skills:Front/Back Squat Tempo 3-5 Sets (Do not rush these Sets)
1-   Front Racked Hold 20 Seconds (5-15 Pounds Heavier than Last Week)
2-   Front/Back Squat x2 Reps @75% (3-1-Explode Up)
Retest Next Week
 
WOD: “The Chief”
5 Rounds of 3 Minute AMRAPs
3 Power Cleans 135/95, 115/75, 95/65
6 Push Ups
9 Air Squats
Rest 1 Minute
 
Midline:4 Sets of 5 V-Ups + 20 Russian Twists with Med Ball + 20 Sit Ups + 1 Minute Plank Hold
 
ROM:2 Minute Dragon Pose + 1 Minute Couch Stretch + 2 Minutes Downward Dog + 1 Minute Seal Pose
 
Power:Hex Bar DL Calculate 90% or your 1 Rep: 3 Reps @70%, 3 Reps @80%, 3+ (AMRAP) @90% 
 
 

Thursday
Warm Up EMOM 8
1-   Run/Row/Bike
2-   Inch Worm + Push Up
3-   Banded Shoulder Symmetry
4-   Reverse Snow Angels 
 
Coach Prep
 
Skills: 3 Sets
1-   10 Hollow Cast Pulls https://youtu.be/4UfJ51qDiRU
2-   10 Kipping to Banded Target Drill Scaled: Hollow to Arch Rolls each way
3-   10 Lateral DBELL Raises https://youtu.be/MOhIUL0Tj4Y
4-   10 Box Arch Drill
5-   Banded Lat Pull-Downs https://youtu.be/8d7WTCtNjv0
 
WOD: Hero WOD “Jag”
For Time
800 M Run (Sub 1000 M Row)
KBELL Swings 70/55, 55/35, 45/25
28 Strict Pull Ups (Banded Pull Ups or Ring Rows)
28 KBELL Clean and Jerks RX: 2 Bells 70/55, Scaled 1 Bell Complete 28 Total
28 Strict Pull Ups
800 M Run (Sub 1000 M Row)
 
Posterior Chain Work:3-4 Sets of 25 Barbell Good Mornings + 20 Reverse Lunges
 
ROM:2 Minutes Banded Overhead Distraction + 2 Minute Downward Dog + 2 Minute Dragon Each Side + 2 Minutes Couch Stretch
 
OLY
A.    Squat Therapy + Hip Flow + Banded Shoulder Symmetry
B.    Bergener Warm Up Snatch Grip (3 Reps Each)
C.    3 Sets: 5 Vanquish Box Jumps + 10 GHD Hip Extensions 
D.   Back Squat: 3 Reps @60%, 3 Reps @70%, 3x3 Reps @80%
E.    Power Snatch: 4 Reps @60%, 4 Reps @65%, 4 Reps 70%
F.    Power Clean + Push Jerk 4+1 @60%, 4+1 @65%, 2+1x3 Sets @70%
G.    Clean Dead Lift 4x5 @80%
 

Everyday Warrior Friday
Warm Up EMOM 8
1-   Run/Row/Bike
2-   Spider Walk
3-   Lateral Box Step Ups
4-   Banded Shoulder Symmetry
 
Coach Prep
 
WOD Prep: 3 Sets
3 DL
15 DU or Singles
3 T2B or Knee Raises
 
Everyday Warrior WOD #3
12 Minute AMARP (Ladder)
2-4-6-8-10 and so on… Dead Lift 225/155, 185/135, 155/95
10-20-30-40-and so on… Double Under/Singles 
2-4-6-8-10 and so on… T2B/Knee Raises 
 
Reflection:4-Count Breathing for 2-3 Minutes
 
ROM:2 Minutes Couch Stretch + 1 Minute Seal Pose + 2 Minutes Box Shoulder Stretch + 1 Minute Bar Hang