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WOD – WEDNESDAY – SEPTEMBER 30th

WU: 3 Rounds (20 mins)
Sled Drag 50 yds + Tubing YTW + Banded Good Mornings + Glute Walks
MOB: Squat, Front Rack, Pec, Hamstring, Foam Roll back

OLY: (20 mins)
7 mins build SQUAT CLEAN up to 75%
4 Round E2MOM: 2 Squat Clean at 75% (not TnG)
3 Round E2MOM: 3 Front Squats (80% with great form)

WOD:
EMOM until failure:
1 Deadlift (@70% of 1RM) + Death By bar-facing-burpees
(min 1 = 1 DL + 1 burpee, min 2 = 1 DL + 2 burpees, etc)

WOD – MONDAY – AUGUST 31st

WU: 3 Rounds (15 mins)
Ski 100m + 10 Ring Rows + 10 MB slams + 10 Air Squats
MOB: Squat, Glute, Hamstring, Lat

WOD 1: (5 mins)
2 attempts: 100m ski for time

SWOD: (20 mins)
5 mins warm up Back Squat
5 Round E3MOM: 5 reps Back Squat (heavy-ish maintaining great form)

WOD 2: 8 rounds (16 mins)
30 sec of work / 90 sec rest
1 leg less rope climb + Max Reps Alt DB Snatch (70/50)
Scale to: rope climb / 1 up & down monkey bar / 3 Lift & lowers on rope
Score = Total DB Snatch completed

WOD – WEDNESDAY – AUGUST 26th

WU: (20 mins)
1 round: 1 min easy Ski + Dynamic Stretch
Then: 3 Rounds E4MOM : Ski 1 min max cal (Score = TOTAL cals)
MOB (b/w rounds): Lat, Front Rack, Squat, Ankle/Calf, Forearm

SWOD: (15 mins)
5 mins to warm up Back Squats
5 Round E2MOM: 2 Reps (warm up pull-ups b/w rounds)

WOD: Every 3 minutes for as long as possible complete:
From 0:00-3:00 = 2 rounds of:
10 front squats (95/65) + 10 chest-to-bar pull-ups
From 3:00-6:00 = 2 rounds of:
12 front squat (95/65) + 12 chest-to-bar pull-ups
From 6:00-9:00 = 2 rounds of:
14 front squat (95/65) + 14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

WOD – THURSDAY – AUGUST 6th

WU: (15 mins)
Run/Row/Ski 200m Each (any order)
Dynamic Stretch
Inverted Tabatta (4x:10:20) Bottom to Bottom Squats
MOB: Whatever is tight

SWOD: (20 mins)
Build to a 5RM Back Squat

WOD 1: (8 mins)
8 min AMRAP: 25 yd Empty Sled Sprints (team of 3)

WOD 2: (8 mins)
8 min EMOM: 15s MAX EFFORT Assault Bike (2 ppl to a bike)

WOD – FRIDAY – JULY 24th

WU: (20 mins)
3 RNDs: Row 200m + 10 BB Goodmornings + 10 Leg raises in Side plank
MOB: Squat Stretch, Hamstring, Bully, Calf

SWOD: (20 mins)
5 mins to Warmup Deadlift + Strict Pullups
14 Round Alt EMOM:
Even = 2 Touch-n-Go Deadlifts (Go heavy but NOT a 2RM)
Odd = 5 Strict Pullups (upscale to hollow body, or eve “L”-pullups)

WOD: (12 min cap)
5 Rounds for time
20 Wallball Shots (20/14)
10 Deadlifts (225/155)

*WOD should be 6-12 mins at a high effort so scale accordingly.

WOD – MONDAY – JULY 13th

WU: (15 mins)
500m Row
20 Banded Goodmornings + 20 Glute Walks + 20 Air Squats
500m Row
MOB: Hip Flexor, Glute, Hamstring, Tricep

SWOD: (30 mins)
5 mins to warmup SQUATS
5 Round E2MOM: 5 Squats @ 80%
5 extra mins to warmup Deadlifts and set up HSPU
5 Round E2MOM: 10 UB deadlifts (60%) + 5-10 HSPU

WOD:
90 seconds MAX cal Row
90 seconds MAX Thrusters (95/65)
60 seconds MAX cal Row
60 seconds MAX Thrusters (95/65)
30 seconds MAX cal Row
30 seconds MAX Thrusters (95/65)

WOD – FRIDAY – JULY 10th

WU: (15 mins)
3 Rounds:
15 Cal row
10 Ring rows
5 MB Scoop Throws
MOB: Forearm, Hamstring, Hip Flexor, Bicep

SWOD 1: (10 mins)
FITNESS:
9 ROUND EMOM
1 Rope Climb or 1 Legless Rope Climb
PERFORMANCE:
Min 1-3 = 1 legless rope climb
Min 4-6 = 2 rope climbs with legs
Min 7-9 = 1 leg less + 2 with legs

SWOD 2: (15 mins)
5 mins to warmup Deadlifts
5 Round E2MOM x 5 reps

WOD:
10 min AMRAP
15 KB Swings (24/16)
15 Box jumps (24/20)
15 Cal row

WOD – FRIDAY – JUNE 12

REMINDER that there is only 1 class on Friday evenings at 4:30pm.  The gym will be open until 6:30 if you are not able to make it in time for the start of the 4:30 class.

 

The Program is the same again for FITNESS and PERFORMANCE.

 

WU:  (15 mins)

Powerlifter x 2 rounds

  • Sled drag x 50 yds
  • Banded Godmornings x 15
  • Glute Walks x 10-20 each way
  • Tubing YTW x 7,7,7

 

MOB:  Hamstring, roll low back, your choice

 

 

SWOD:  15 mins

  • Build to a moderately heavy Deadlift Double
  • There is only 15 mins for this period so don’t expect to go SUPER heavy

 

 

WOD:

  • Men = 5000m Row (every 1000m complete 7 Deadlifts at 315 / 70% 1RM )
  • Women = 4000m Row (every 800m complete 7 Deadlifts at 205 / 70% 1RM )

*You do NOT have to do Deadlifts at the end of the ROW.  You will only do 4 sets of Deadlifts.

 

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