WODs for 1/30-2/4

1/30

Mobility

-300m Row
-10 Multi position squat
-15 yd Alternating butt kick pull to hi kick
-15 yd Samson stretch
-15 yd Side lunge
-2x20s Slank hold
-30s Frog stretch
-Banded hip distraction (posterolateral)
-Band ankle distraction (anterior)
-10 Squat jerk in air (dip, drive -> jump, land in squat)

Strength/Skill

20min to find Back Squat 1RM

WOD

3 RFT
800 m run
50 Air squats

 

1/31

Mobility

-10 g/h bridges
-5 Single leg g/h bridge/ leg
-10 Hip thrusters on bench
-15 yd Inchworm w/ push into down dog and calf stretch
-10 Pass thru pvc
-External rotation stretch
-10 Strict press
-Band shoulder distraction (lat stretch)
-Band cross arm body stretch/ distraction
-20s Pigeon stretch
-10 Kneeling hip hinge to squat land

Strength/Skill

20min to find Clean and Jerk 1RM

WOD

Death By Ball Slam (12 Minute cap)
1 Min = 5 Ball Slams (35/25/20)
2 Min = 6 Ball Slams
* If you fail to get all slam balls you are doing in that particular minute you cut the reps in half and begin counting up again. For example if I am at 12 Ball Slams and don’t make it, The next minute I will do 6 Ball Slams and continue on from 6

 

2/1

Mobility

-10 Push up with plus
-5 Strict pull ups
-10 Ring row squeezes
-10 D2 shoulder flexion light metal plate
-20s Chest stretch
-30s Band cross arm shoulder distraction
-10 Light band pull apart palm up
-15yd Walking quad stretch
-15yd Walking high knee stretch

Strength/Skill

20 min to find Bench Press 1RM

WOD

WORKOUT 12.3
MEN
18 min. AMRAP
15 Box jumps (24/20)
12 Push press (115/85)
9 T2B
WOMEN
18 min. AMRAP
15 Box jumps (20/18)
12 Push press (75/55)
9 T2B

 

2/2

Mobility

-Row 200
-10 Multi position squat
-15yd Alternating butt kick pull to hi kick
-5 Strict pull ups
-30s Lat stretch
-2x10s Hollow body hold
-30s Frog stretch
-Banded hip distraction (posterolateral)
-Band ankle distraction (anterior)
-10 Squat jerk in air (dip, drive -> jump, land in squat)

Strength/Skill

20min to find Front Squat 1RM

WOD

5 RFT
-10 yd Handstand walk
-8 Hang power cleans @ 50% of 1RM clean,
-6 Muscle ups

 

2/3

Mobility

-2 Rounds Cindy
-Foam roll lats: 2x20s each: shoulder blade level, & just below thoracic extension foam roll
-Foam roll calf
-10 Quad “y, i, t”
-15yd Samson stretch
-30s Lunge/ runner stretch
-10 g/h bridge
-10 Kneeling hip hinge to squat land

Strength/Skill

20 min to find Snatch 1RM

WOD

EMOM 25
Minute 1: 5 Deadlifts @ 70% of 1RM
Minute 2: 50 Double Unders (scaled 30 DU/90 singles)
Minute 3: 12 Burpees (scaled 10 Burpees)
Minute 4: 15 Calorie Row (scaled 12 calories)
Minute 5: Rest

2/4

 

WOD: Jorge
WOD Type: For Time
30 GHD sit-ups
15 squat cleans 155/110/75
24 GHD sit-ups
12 squat cleans
18 GHD sit-ups
9 squat cleans
12 GHD sit-ups
6 squat cleans
6 GHD sit-ups
3 squat cleans

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

WODs for 1/23/17-1/28/17

1/23

Warm-up

-250m Row
-Foam roll quad
-15yd Walking quad stretch
-15yd Side lunges
-15yd Heel scoops
-20sec Chest stretch
-10 Push up plus
-15yd Samson stretch
-20sec Pigeon stretch
-10 Multi position squat

Strength/Skill

Back Squat
-1×10 @60%; 1×10 @70% 3×6 @85%

Clean & Power Jerk (complex)
-1×5 @60%; 1×5 @70% 3×3+1 @85%

Clean Pull from below the knee
-2×5 @95%

Bench Press
-1×10 @70%; 3×6 @85%

WOD

3 RFT
-50 DU
-10 Good mornings (65/45/35)

 

1/24

Warm-up

-10 PVC pass-throughs
-Burner warmup w/ snatch balance 5x each step
-10 Push press w/ PVC
-15yd Samsom stretch w/ twist
-15sec Plank x2
-20sec Frog stretch
-Thoracic extension foam roll
-Quad ‘Y’ stretch
-10 PVC OHS w/ Sotts press

Strength/Skill

Front Squat
-1×5 @65%; 1×5 @75%; 1×5 @85%; 2×3 @95%

Snatch Grip Shrugs
-2×10 @95%

Hang Snatch+Snatch (complex)
-1×2 @60%; 1×2 @70%; 3×2 @85%

WOD

10 min AMRAP
-8 HSPU
-10 Box jump (30/24/20),
-12 cal row

 

1/25

Warm-up

-2 Rounds of Cindy
-20sec Lat stretch
-10 Ring rows w/ squeeze
-20sec Chest stretch
-15yd Inchworm to down dog w/ calf stretch
-Lunge/Runner Stretch
-15yd Walking quad stretch
-15yd High knee stretch
-15yd Butt kick march
-15yd High knee skp

WOD

Open 14.2
For as long as possible complete in 3 minutes
From 0:00-3:00, 2 rounds of:
-10 OHS (95/65lbs)
-10 C2B Pull Ups
From 3:00-6:00, 2 rounds of:
-12 OHS (95/65lbs)
-12 C2B Pull ups
From 6:00-9:00, 2 rounds of:
-14 OHS (95/65lbs)
-14 C2B Pull ups
Follow the pattern until you fail to complete both rounds.
Scaled: use an empty bar or a PVC pipe for OHS, C2B can be done jumping with bar 4″-6″ above head
Regardless of time, athletes should complete 3 rounds.

*5 min break

10 min EMOM w/ 45 sec of work & 15 sec rest- of 5/10/15yd Suicide Sprints

 

1/26

Warm-up

-15sec Hollow hold x2
-20sec Pigeon stretch
-20sec Frog stretch
-10 Clamshells
-Thoracic extension foam roll
-20sec Lat stretch
-10 PVC Strict press
-10 PVC Push press

Strength/Skill

Back Squat
-5 rep max

Jerk Dips
-2×3 @100%

Jerks
-1×3 @60%; 4×3 @80%

WOD

2 RFT
-40 Abmat sit ups
-30yd KB weighter’s carry (15 yd each arm) Men (55/45), Women (35/20)
-20 Burpees

 

1/27

Warm-up

-15yd Side lunges
-10 Push up plus
-10 PVC Snatch balance
-10 PVC OHS
-10 Sotts press, every two: ohs
-7 S
ingle leg hip thrusters on bench
-Burgener warm up 10x each step

Strength/Skill

Snatch Pull from knee
-2×5 @90%

Snatch
-1×3 @60%; 1×3 @70%; 1×3 @80%; 1×3 @85%;
2×1 @90%

Clean Pull
-2×5 @90%

Clean & Jerk
-1×3 @60%; 3+1 @70%; 3+1 @80%; 3+1 @85%;
2+1 @90%

WOD

12 min AMRAP
-30 Air squats
-15 Deadlift (185/135/95)
-1 Sled push (90/45/25)

 

1/28

WOD

“Holbrook”
10 RFT
-5 Thrusters (115/85/55) beginners should use an empty bar (45/35)
-10 Pull ups
-100 m Sprint
*Rest 1 minute

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

 

WODs for 1/16/17-1/21/17

1/16

Warm-Up

-10 Air squats
-10 Scapular pull ups
-Lat stretch
-7.5yd Walking heel raise
-7.5yd Inchworm with push up to down dog & calf stretch
-15yd Butt kick pull (walking quad stretch)
-10 Good mornings
-2x15s Plank
-Pigeon stretch
-8 Skater squats w/rings

Strength/Skill

Back Squat
-1×10 @60%; 1×10 @70% 3×8 @80%

Clean & Power Jerk (complex)
-1×5 @60%; 1×5 @70% 3×5 @80%

Clean Pull from below the knee
-3×5 @90%

Bench Press
-1×10 @70%; 3×8 @80%

WOD

2000m Row For Time

 

1/17

Warm-Up

-Row 250m
-Foam roll inside of quad
-2x15s Side planks
-Frog stretch
-10 Clamshells w/thin band
-Thoracic extension foam roll
-Lat stretch child pose
-10 Band pull aparts
-6 Quadruped “Y”

Strength/Skill

Front Squat
-1×5 @65%; 1×5 @75%; 1×5@85% 3×4 @90%

Snatch Grip Shrugs
-3×10 @90%

Hang Snatch from above the knee+Snatch (complex)
-1×2 @60%; 1×2 @70%; 4×2 @80%

WOD

12 min. AMRAP

-10 Right Arm dumbbell overhead walking lunges (45/35/20)

-20 Ring rows

-10 Left Arm overhead dumbbell lunges

 

1/18

Warm-Up

-10 Air squats
-10 Leg swings each: front & side
-Cross body shoulder stretch
-“Chicken wing” stretch
-15yd Samson stretch
-2x15s Side plank
-15yd Heel scoops
-15yd Butt kick pull
-15yd High knee pull

 

WOD #1

10 min. AMRAP
5 Deadlift (185/135/95)
1 Rope climb
7 Deadlift
1 Rope climb
9 Deadlift
1 Rope climb
11 Deadlift
1 Rope climb
**Add 2 Deadlifts each round until time elapses.

WOD #2

4 RFT

-20 KBS (55/35/20)

-20 HRPU

-20 Dumbbell squats (55/35/25)
-20 Pull ups

 

 

1/19

Warm-Up

-10 Multi position air squats
-10 Push up plus
-10 Ring row squeeze
-15 yd Butt kick
-15 yd High knee march
– PVC External rotation shoulder stretch
-10 PVC strict press
-10 PVC push press

Strength/Skill

Back Squat
-1×5 @70%; 1×5 @80%; 3×5 @87%

Jerk Dips
-3×4 @95%

Jerks
-1×3 @60%; 3×4 @75%

WOD

21-15-9
T2B
Wall balls (20/14/12)
Dumbbell thrusters (55/35/25)

 

1/20

Warm-Up

-Burgener warm up, snatch grip, include snatch balance, 5x each step
-Foam roll lat
-Lat stretch
-Quad “i” “y” “t” 5x each
-Calf stretch, leg straight + knee bent
-2x15s Plank
-Pigeon stretch
-6 Single leg glute-ham bridges

Strength/Skill

Snatch Pull from knee
-3×5 @85%

Snatch
-1×3 @60%; 1×3 @70%; 1×3 @80%; 2×3 @85%

Clean Pull
-3×5 @80%

Clean & Jerk
-1×3 @60%; 3+1 @70%; 3+1 @80%; 2×3+1 @85%

WOD

Core work
2 Rounds
-40 hollow rocks
-30 abmat situps with legs straight, touching toes
-20 floor wipers
-10 K2E

1/21

WOD

“Ralph”
4 RFT
-8 Deadlifts (250/175/125)
-16 Burpees
-3 Rope climbs
-600m run/750 m row

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

Ashley Baran

Ashley Baran Januray AOTMAshley Baran is this month’s FIT Sports Performance Athlete of the Month!

 

What is your sport? Soccer

What is your proudest moment/biggest accomplishment since you started? My proudest moment since I started at FIT is when I achieved my goal to do more pull-ups.

What do you like most about being a FIT member and Sports Performance Athlete?  What I like about being a FIT member is it makes me feel more confident about myself.

What are you still working on to achieve? I am still looking to achieve faster and more powerful lateral movement.

Tell us one random fact about yourself that has nothing to do with sports? I like to surf!

What is your favorite workout?  My favorite workout is anything with core.

What is your favorite athlete? My favorite athlete is Tobin Heath.

What is your goal in life? My goal in life is to go to college at North Carolina and play soccer.

Ashley has been working very hard with our FIT Sports Performance Coach, Coach Bill since October of 2016 and has made great strides in such a short amount of time.

Keep up the great work Ashley!

WODs for 1/9-1/13

1/9

Warm-Up

– 2×10 Tempo air squat 4:2:0
– 15yd Walking butt kicks
– 15yd Walking alternating quad stretch
– 2x15sec Front plank
– 2x20sec Frog stretch
– 15yd Walking side lunge
– 10 Hip Thrusts on bench
– Chest Stretch
– 10 Ring rows
– 10 PVC pass-throughs
– 10 PVC good morinings
– 10 Push-up plus’s

Strength/Skill

Back Squat
-1×10 @60%; 3×10 @75%

Power Clean+ Push Press (complex)
-1×5 @65%; 3×5 @75%

Clean Pull from below the knee
-3×5 @85%

Bench Press
-1×10 @65%; 3×10 @75%

WOD

8 min Time Cap
Perform 6 Rounds of:
– 12 KBS RX-(55/35), Scaled (35/20)
– 6 HSPU
In the remaining time,
– Row MAX Calories
*Score = Calories Rowed

 

1/10

Warm-Up

– Burgner warm-up 5x each step
– Chest stretch
– Lat stretch
– PVC External rotation stretch
– Thoracic extension foam roll
– Quadruped “Y”
– Burgner warm-up 5x each step

Strength/Skill

Front Squat
-1×5 @65%; 1×5 @75%; 5×5 @85%

Snatch Grip Shrugs
-3×10 @85%

Hang Snatch from above the knee+Snatch* (complex)
-1×2 @60%; 1×2 @70%; 3×2 @80%
*lower slowly between reps

WOD

5 RFT:
– 10 Pull ups
– 4 Reverse Slam ball tosses RX (35/25), Scaled (30/20)

 

1/11

Warm-Up

– 10 Air squats
– 15yd Alternating side lunge
– 15yd Sampson stretch
– Calf stretch
– 15yd Walking heel raise to tip-toe walk
– 15yd Walking quad stretch
– 15yd Walking high knee stretch
– 15yd Butt kick march
– 15yd High knee skip
– 15yd Inchworm w/ push-up into down dog
– 10 Air squats

Strength/Skill

18 min EMOM:
Min 1 -15x Ball Slams (30/20)
Min 2 – 50x Double unders -or- :45 seconds of practice
Min 3 – :30sec Plank

WOD

14 min AMRAP
– 30 Box jumps, Rx- (24/20), Scaled-(20/18)
– 30 Alternating DB Snatch Rx-(55/35), Scaled-(45/25)
– 30 Ring dips
– 30 K2E
– 30 Deadlifts, Rx-(115/80), Scaled-(80/55)
– 30 Ring rows
– 30 Wall balls, Rx-(20/14) Scaled-(16/12)
– 30 DU, Scaled 90 SU

 

1/12

Warm-Up

– 2 Rounds of Cindy
– 2x15sec Pallof Press hold
– Sampson stretch w/ lean & twist
– 20sec Front plank
– Pigeon stretch
– “Josh” stretch
– Clamshell 2×10
– Shoulder stretch on rig
– Lat stretch on rig
– Calf stretch

Strength/Skill

Back Squat
-1×5 @65%; 1×5 @75%; 3×5 @85%

Jerk Dips
-2×5 @90%

Jerks
-1×3 @60%; 4×3 @70%

WOD

Core work
2 Rounds:
– 40 Abmat sit ups
– 30 Slam ball Russian twists RX-(25, 20) Scaled (20, 15)
– 20 V-ups
– 10 T2B

 

1/13

Warm-Up

– 10 Leg swings each way
– 15yd Walking quad stretch
– 15yd Walking high knee pull
– 15yd Altnerating side lunge
– 15yd Inch worm to down dog w/ calf stretch
– 10 Hip hinges
– 10 Glute-ham bridges
– Quad “Y” stretch

Strength/Skill

Snatch Pull from knee
-3×5 @85%

Snatch
-1×3 @60%; 1×3 @70%; 1×3 @80%; 1×3 @85%

Clean Pull
-3×5 @80%

Clean & Jerk
-1×3 @60%; 3+1 @70%; 3+1 @80%; 3+1 @85%

WOD

8 min AMRAP:
– 8 Tire Flips
– 8 Ground to over the shoulder w/ slam ball RX- (50/40) Scaled-(40/25)
– 8 OHS RX- (95/65) scaled- (65/45)