Weekly WODs

Week of Monday, August 20, 2018 to Saturday, August 25, 2018

Monday August 20, 2018
Warm-Up
Friendly game of Rowling Best of 5
EMOM 8
1-   Spiderman
2-   Banded Shoulder Symmetry
3-   Lateral Box Step Overs
4-   20 Sec Bar Hang + Pass Thru
 
Coach Stretch
 
Skills: Pause OH Squat(Beginner: Front Squats)
Warm Up: 10@Barbell, 5@40%, 5@50%, 3@60%
Working Sets: 4x3 @65%
 
WOD: Summer Games Athletes/RX/Scaled
25 OH Squats 95/65, 75/45
75 DU/Singles
25 Calorie Row (Other options: 25/20 Calorie Bike or 400 M run)
75 DU
25 OH Squats 95/65
 
Beginner:
Front Squats
 
Optional Work:
Power:Bench or Strict Press 6x5+ Reps Each Set @70% (10 Rep Max)
Assault Bike:150/100 Calories for Time
 
ROM:1-Minute Banded OH Distraction Each Side + 2 Minutes Pigeon Each Side + 2 Minutes Box Shoulder 

Tuesday
Warm Up EMOM 8
1-   Run/Bike/Row
2-   Spider Walk
3-   Bar Hang 20 Sec + Cuban Press
4-   Banded Shoulder Symmetry 
 
Coach Stretch
 
Skills: Alternating Tabata
L-Sit at your ability level
Strict Pull Ups
 
Rest 1 Minute
Alternating Tabata 
Dips at your ability level
Hollow To Arch Roll 
 
WOD Option #1 Aerobic Capacity
25 Minute AMRAP
200 M Run
25 KBELL Swing 45/25
10 Burpee to Plate
 
Summer Games Athletes/RX+
“Triple Threat”
500 M Ski Erg
40 Wall Balls 30/20
 
Then…
 
50-Calorie Assault Bike
40 GHDSU
 
Then…
 
50 Burpees to Plate
40 Alternating DBELL Snatch 50/35
 
ROM: 2 Minutes Single Leg Forward Fold Each Side + 1 Minute Brettzel Each Side + 2 Minutes Sumo Squat Hold

Wednesday
Warm-Up EMOM 10
2-   Spider Walk
3-   Cuban Press Complex
4-   Lateral Leg Swings Each Way
5-   Banded Shoulder Symmetry
 
Coach Stretch
 
 
Skills: Power Snatch
Moderate Set of 2 (Work to a weight heavier than your WOD weight)
 
WOD: Summer Games/RX/Scaled
AMRAP 12 
10 Box Jump Overs 24/20
5 Power Snatch 135/85, 115/75, 95/65, 75/45
Athletes use a weight you can go unbroken for the first 3 rounds
 
Midline:5 Sets of 45 Second Side Planks 
 
ROM:1 Minute Each Side Spider + 2 Minutes Each Side Banded Hip Distraction + 1 Minute Seal Push Ups
 
Post Class Options
Power:Sumo Dead Lift 10x3 @60-70% of Max Dead Lift
Running:On a running 30 Minute Clock Run 800 M Repeats Resting exactly 3 Minutes between sets.  If you go out the door before the 30 minute mark on the last run it counts. 

Thursday
Warm Up EMOM 10
1-   Run/Bike/Row
2-   Lateral Box Step Ups (Share the love each side) 
4-   Handstand Hold or 30 Degree Hold or Hands and Feet Hold (Plank)
5-   Samsun Lunge + Air Squat
 
Coach Stretch
 
Skills: EMOM 12
1-   5-7 Fireman Rope Pull Ups
2-   Rope Hang w/Tucked Knees or Bar Hang L/Tucked Knees
3-   1-2 Rope Climbs or Max Strict Pull Ups
4-   Max Dips at your ability level
 
“The Ghost Returns”
5 Rounds
1-Minute Sumo DL HP 95/65, 75/45 
1-Minute DU or Singles
1-Minute Calorie Assault Bike
1-Minute Rest
Athletes will either start on the bike or Sumo DL depending on class size. If you start on the bike you go to the SUMO DL then DU.
 
Midline:5 Sets: 5 Hollow Rocks + 10 Lemon Squeezes + 5 V-Up
 
ROM:2 Minute Downward Dog + 2 Minute Puppy Dog Pose + 1 Minute Seal Pose

Friday

Warm Up EMOM 8
1-   Run/Row/Bike
2-   Spider Walk
3-   12-15 Squat Plate Press Out
4-   10 PVC Pass Through + 10 Cuban Press
 
Coach Stretch
 
Barbell Warm Up
5 Stiff Legged dead Lift
5 Dip Drive Shrug
5 Dip Drive High Elbow
5 Power Clean
5 Behind the Neck Press
5 Narrow Grip OH Squat
5 Good Mornings
 
Skills: Power Clean and Jerk
Work to a Moderate 2 Rep (Heavier than the WOD weight)
 
WOD: “The Graceful Chief”
5 Rounds of 3 Minute AMRAP
3 Power Clean and Jerk 135/95 Scale as needed (Pick a weight that is unbroken)
6 Push Ups
9 Air Squats
Rest 1 Minute between Rounds
 
OLY Option:
A.    Front Squat De-load 5x5 @60%
B.    Snatch Pull 8 Sets to Heavy
C.    Snatch Max 
 
Midline:5 Sets: 15 Ab Mat Sit Ups + 10-20 GHD Hip Extensions
 
ROM:4-Count Breathing for 2 Minutes + 2 Minutes Seated Saddle + 1 Minute Bar Hang + 1 Minute Pigeon Each Side