WODs for 10/16/17-10/21/17

10/16

Warm-Up

-row 250
-2x10s hollow hold
-10 yard heel raises
-10 yard walking quad
-10 yard heel scoops
-10 push up to plus
-10 total shoulder RAIL
-30s each chicken wing stretch
-5 kipping ring row

Strength/Skill

Double Under Practice

WOD

“FREAK” For Time: (FRAN, EVA, ANNIE, KELLY COMBO):
21 Thrusters (95/65/45)
21 Pull ups
800m Run
30 KBS (55/35/20)
30 Pull ups
50 DU (scaled 150 singles)
50 Abmat Sit ups
400m Run
30 Box Jumps (24/20/18)
30 Wall Balls (20/14/12)

 

10/17

Warm-Up

-1 round Cindy
-5 yard pike push to to inchworm
-10 scap pull up
-30s clasp hands behind back stretch
-10 hip thrusters
-10 yard Samson + twist
-10 yard side lunges

Strength/Skill

PVC Bouncy Bar OHS
4×5 w/ 5:3:5:3 Tempo
–superset–
DB Bench
4×10

WOD

3 RFT
-10 OH Walking Lunges (95/65/45)
-10 GHD Sit-ups
-10 cal Row
-10 SDLHP

 

 

10/18

Warm-Up

-10 multi position squat
-10 push up plus to pike push up
-10 yard walking quad to high kick
-10 yard high knee pull
-10 yard toe walks
-10 yard Samson
-10 yard inverted hamstring
-10 hip thrusters

Strength/Skill

Single Leg KB Front Rack Box Squats
4×5/leg
–superset–
Bottoms Up KB Front Squat
4×5

WOD

AMRAP 8
-15 Sit ups
-10 Burpees over bar
-5 Push press (95/65/45)

*2min Rest

AMRAP 6
-10 T2B
-10 Deadlifts
-30 DU

 

10/19

Warm-Up

-10 ring row squeezes
-10 squats
-10 push up with plus
-10 hip thrusters
-30s lat stretch
-10 yard Samson + twist

Strength/Skill

4x500m Row w/ 1 min rest

WOD

For Time
21-18-15-12-9-6-3
-Hang Power Cleans (65/45/35)
-C2B Pull ups
-Hollow Rocks

 

10/20

Warm-Up

-row 250
-10s each plank, side plank, superman hold
-10g/ h bridges
-2x30s thoracic extension
-5 each shoulder RAIL
-10 prone “y”
-30s each lunge stretch
-10 yard butt kick march
-10 yard backwards hip rotation
-30s each chicken wing stretch

Strength/Skill

Snatch EMOM 12

1′: 2 Snatch Grip DL’s + 1 Snatch Grip DL Power Shrug
2′: 2 Snatch Grip DL’s + 1 Snatch Grip DL Power Shrug
3′: Rest
4′: 2 Snatch Grip Power Shrugs + 1 Snatch Grip High Pull
5′: 2 Snatch Grip Power Shrugs + 1 Snatch Grip High Pull
6′: Rest
7′: 1 Snatch Grip High Pulls + 1 Snatch + 1 Snatch Balance
8′: 1 Snatch Grip High Pulls + 1 Snatch + 1 Snatch Balance
9′: Rest
10′: 1 Power Snatch + 1 Squat Snatch
11′: 1 Power Snatch + 1 Squat Snatch
12′: 1 Power Snatch + 1 Squat Snatch

WOD

For time
800m Run
6 Rounds:
3 Power Snatch (115/80/55)
6 Push ups
9 Air Squats
400m Run
4 Rounds:
3 Power Snatch
6 Push ups
9 Air Squats
200m Run
2 Rounds:
3 Power Snatch
6 Push ups
9 Air Squats

 

 

10/21

Warm-up

Coach led

Strength/Skill

N/A

WOD

 

“Helen meets Grace” Barbells for Boobs WOD
In a Team of 2, Complete For Time:
Teams of 2:
– One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.

3 Rounds for Time:
400m Run
21 Kettlebell Swings (55#/35#)
12 Pull-ups

Then Complete:
30 Clean & Jerks (135#/95#)

WODs for 10/9/17-10/14/17

10/9

Warm-up

-200 Run
-15s each Plank, Side plank, Superman hold
-10 total Single leg Hip Thruster
-10 Ring rows
-30s each Cross arm body stretch
-30s each lunge stretch
-10 yard Heel scoops
-10 Power jump to squat land

Strength/Skill

Every 90 secs x 9 sets

1 Power Clean + 1 Squat Clean – Reset between reps (First set at 60%, increase weight as you’re able to.)

WOD

4 RFT (11 min time cap)
6 Squat Clean (175/125/85)
12 HSPU
200m run (sub 250 Row)

 

10/10

Warm-up

-250 Row
-1 min foam roll quad
-10 yard heel raises
-10 yard butt kicks march
-10 yard side lunges
-5 yard inch worm with push up
-5 each prone “y” and “t”
-7 kipping ring row
-30s each lat stretch

Strength/Skill

Front Squat
5×5 @65%
–superset–
Weighted Pull-ups
5×5

WOD

AMRAP 8
20 Wall balls (20/14/12)
5 Ring MU

 

10/11

Warm-up

-10 Ring rows
-10 Multi position squats
-10 yard Walking quad to high kick
-10 yard Samson stretch
-10 yard High knee march
-10 G/H bridges.

Strength/Skill

2500m Row w/stroke change every 500m
28spm-24spm-20spm-24spm-28spm

WOD

For Time
30-20-10
GHD sit ups (Scaled abmat sit ups)
Box Jumps (24/20/18)
Thrusters (95/65/45)

 

10/12

Warm-up

-200m Run/250 Row
-2x10s each Hollow and Superman hold
-10 total Single leg G/H bridge
-15s each direction Lunge stretch twist
-30s each Windmill stretch
-5 Kipping ring row to waist
-10 Push up to plus
-30s each Chest stretch

Strength/Skill

Kang Squat
5×5

WOD

For Time
60 DU
50 T2B
40 Ring Dips
30 Pull Ups
20 Medball Cleans (20/14/12)
10 Shoulder Press (95/65/45)

 

10/13

Warm-up

-1 round Cindy
-2x10s hollow hang
-10 yard heel scoops
-5yard inch worm with pike push up
-10 yard Samson
-10 yard quad stretch
-10 yard butt kick march
-5 ring row squeezes
-10 each leg swings (f, s, rotation)

Strength/Skill

KB Complex: 5 Sets
-3 KB DL’s + 3 KB Clean’s + 3 KB Press’s

WOD

AMRAP 12
6 Front Squats (185/135/95)
6 Bar facing Burpees
12 Deadlifts
12 Evil Wheels

 

10/14

Strength/Skill

200m Run
-30sec Rest
400m Run
-1min Rest
-800m Run
-2min Rest
400m Run
-1min Rest
200m Run

WOD

“THE CHIEF”
Five 3-minute AMRAPs in 19 minutes
AMRAP 3
3 Power Cleans (135/95 lbs)
6 Push Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times

***”Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it would be appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”

WODs for 10/2/17-10/7/17

10/2

Warm-up

-1 round Cindy
-10 pike push up
-10 yard quad
-30s lat stretch
-30s shoulder cross arm body stretch
-10 yard Samson stretch

Strength/Skill

Press Complex: 2 Sets
3 Strict Press + 2 Push Press + Jerk
@75% Strict Press

Jerk
1, 1, 1

WOD

800m row
2 Rounds
20 Slam balls (50/40/25)
20 Alternating DB snatches (55/35/25)
400m Row
2 Rounds
20 Slam balls (50/40/25)
20 Alternating DB snatches (55/35/25)
800m Row

 

10/3

Warm-up

-250m Row
-2x15s Hollow hold
-5 yard Push up plus only to inch worm
-10g/ h bridges
-10 yard Walking quad
-30s each Chest stretch
-2x30s Seated thoracic extension

Strength/Skill

Handstand Progressions
Kick-ups
Wall walks
Presses

WOD

For Time:
10 Clean and Jerks (135/95)
10 Overhead Squats
8 Clean and Jerks (155/105)
8 Overhead Squats
7 Clean and Jerks (185/125)
7 Overhead Squats
5 Clean and Jerks (205/145)
5 Overhead Squats

 

10/4

Warm-up

-200m Run
-5 Ring rows
-10 Push ups with plus
-1 min Foam roll Lat
-1 min Foam roll Thoracic extension
-10 Hip thrusters
-30s lunge stretch
-10 yard walking quad
-30s each wrist stretch

Strength/Skill

Snatch 1 RM

WOD

 AMRAP 10
-1 Rope climb
-1 30 yard Sled push w/old sled (100/70/45)
-5 Hang Power Snatch (105/75/50)

 

10/5

Warm-up

-200m Run
-10 yard Heel scoops
-10 yard Samson stretch
-10 yard Walking quad
-10 Push up to plus
-30s each Chicken wing stretch
-30s each Chest stretch
-30s mod Skin the cat stretch

Strength/Skill

1-Leg DB RDL w/ Curl + Shoulder Press
3×8
–superset–
T2B
3×10

WOD

“Fight Gone Bad” 3 Rounds, For Total Reps in 17 minutes
-1 minute Wall Balls (20/14 lbs)
-1 minute Sumo Deadlift High-Pulls (75/55 lbs)
-1 minute Box Jumps (20 in)
-1 minute Push Press (75/55 lbs)
-1 minute Row
-1 minute Rest

 

10/6

Warm-up

-10 yard Lunges
-10 yard Inverted hamstring
-10 yard walking quad
-10 yard Heel raise
-5 yard Push up to inchworm
-30s each Calf stretch
-30s each Chest stretch

Strength/Skill

2000m Run

WOD

6 RFT
-24 Push ups
-8 Front squats (135/95/65)

 

10/7

Strength/Skill

Pull-up:
-techniques
-progressions
-modifications

WOD

“Jimmy Dyce”
20min AMRAP
9-7-5
Snatch 145/85
HSPU
-then…
15-10-5
KBS 70/53
Burpees
-then…
21-15-9
Thrusters 95/65
Pull-Ups

 

 

WODs for 9/25/17-9/30/17

9/25

Warm-up

– 200m Run
-15 Air squats
-10 Ring row
-2x10s each plank, side plank hold
-5 yard Push up plus only to inch worm
-10 Hip Thrusters
-5 each shoulder RAIL
-1 min banded hip distraction posterolateral
-1 min banded cross arm body shoulder distraction

Strength/Skill

Any Clean 3-3-3-3-3-2-2-2-2-2-1-1-1-1-1

3 TNG Power Clean & Jerk EMOM x 5 min- @70%
2 TNG Any Clean & Jerk EMOM x 5 min- @80%
1 Any Clean & Jerk every 30 sec x 5- 90%

WOD

“Luke” Lift Up Autism
AMRAP 5
4 Power Cleans (155/105)
24 DU
10 Pull ups

 

9/26

Warm-up

-1 Round Cindy
-10 yard Quad stretch
-10 yard Heel scoops
-5 yard Push up to inch worm
-10 each Leg swings
-30s each Chest stretch
-10 yard Samson stretch

Strength/Skill

Single Arm DB Row
3×10
–superset–
Pull-ups
3×15 or until failure

WOD

“Fat Amy”
For Time
50 Air Squats
10 Burpees
40 Sit Ups
10 Burpees
30 Alt.Lunges
10 Burpees
20 KBS (55/35)
10 Burpees
10 m Bear Crawl
10 Burpees
20 KBS (55/35)
10 Burpees
30 Alt. Lunges
10 Burpees
40 Sit Ups
10 Burpees
50 Air Squats

 

9/27

Warm-up

-250 Row
-Pull ups
-5 Ring row squeezes
-3 each Shoulder RAIL
-5 each Prone “Y”
-2x30s each Seated thoracic extension
-10 yard High kicks
-10 yard walking quad

Strength/Skill

OHS
1, 1, 1, 1, 1, 1, 1

WOD

For time

21 Wall Balls (20/14/12)
21 Back squats (205/145/100)
15 Wall Balls
15 Front squats
9 Wall Balls
9 Overhead Squats

 

9/28

Warm-up

-1 Round Cindy
-2x15s Hollow hold
-30s each Pigeon stretch
-10 yard Inverted hamstring
-10 yard heel raises
-5 yard Push up plus only to inch worm
-5 Ring row squeezes
-30s each Chicken wing stretch

Strength/Skill

4x400m Run w/ 1min rest interval

WOD

For Time
8-6-4-2-4-6-8
HSPU
Pistols Left
Strict Pull Ups
Pistols Right

 

9/29

Warm-up

-10 G/H bridges
-5 Single leg hip thrusters
-1 min Foam roll lat
-5 each prone “y”
-30s Lunge stretch
-10 Pike push up
-30s each Chest stretch

Strength/Skill

Snatch Complex: 5 sets

1 Snatch grip DL + 1 High Hang Snatch +
1 Low Hang Snatch + 1 Squat Snatch

WOD

AMRAP 12
10 Slam Balls (50/40/30)
5 Box jumps (30/24/20)
10 Bent over rows (95/65/45)
5 Barbell G2OH (95/65/45)

 

9/30

Warm-up

Coach Led

Strength/Skill

N/A

WOD

 “Captain Crunch”
AMRAP 4
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

WODs for 9/18/17-9/23/17

9/18

Warm-up

-1 round Cindy
-10 yard Walking quad
-10 yard Heel scoops
-10 G/H bridges
-10 yard Samson stretch
-30s Cross body stretch

Strength/Skill

Box Jump Technique

WOD

AMRAP 12
10 OHS (115/80/55)
5 HSPU
10 GHD sit ups (scaled 20 sit ups with straight legs, feet against wall)

9/19

Warm-up

-2x10s Plank hold
-Pigeon stretch
-5 yard Push up to plus to inch worm
-10 Leg swings each (f,s,r)
-30s each Calf stretch
-5 Scap pull ups
-30s each Chest stretch

Strength/Skill

Pistol Progressions to find hardest variation
3×10 total of that progression

WOD

Dirty Thirty, For time:

For Time
30 Box Jumps (24/20)
30 Jumping Pull Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knee to Elbows
30 Push Press (45/35)
30 Back Extensions
30 Wall Balls (20/14)
30 Burpees
30 DU

9/20

Warm-up

-200 m row
-10 total Single leg G/H bridge
-30 sec Seated butt stretch
-10 yard Quad to high kick
-30s Clasp hands behind back stretch

Strength/Skill

Hip Thruster (on bench) 3×8

WOD

5 Rds for load

Touch and go per exercise, 1 min rest between rounds.
-15 Deadlifts
-10 Power cleans
-5 Shoulder to overhead

9/21

Warm-up

-10 each step Burgener
-10 PVC pass thru
-10 Pike push up
-10 yard Quad to high kick
-30s each Chicken wing stretch

Strength/Skill

Hang Snatch High Pull
6×2 @75%
Hang Power Snatch to OHS
4×2 @ 30% or empty bar (whatever is heavier)

WOD

4 RFT
10 yd Handstand walk (scaled 3 wall walks)
8 Hang Power Snatch (95/65/45)
6 Lateral jumps over med ball (L+R =1)

9/22

Warm-up

-10 Push up to plus
-10 Ring row squeeze
-30s each Chest stretch
-30s Lat stretch
-10 yard Samson stretch
-30s each Calf stretch

Strength/Skill

Bench Press 6,6,4,2
Superset: 5 each Single Arm KB Floor Press AHAP

WOD

AMRAP 16
30 Slam balls (50/35/25)
300m row
30 Push ups w/feet on slam ball
200m run
30 V-ups
100 DU

9/23

Warm-up

Mobility

Strength/Skill

5x5 3 sec pause Back squats @ 65%-75%

WOD

5 RFT
2 Rope Climbs
4 Thrusters (135/95/65)
8 Bar facing Burpees

WODs for 9/11/17-9/16/17

9/11

Warm-up

-2 rounds Cindy
-10 yard walking quad to high kick
-10 yard high knee pull
-10 yard side lunges
-30s each chest stretch
-30s each chicken wing stretch
-30s cross body shoulder stretch
-10 yard Samson
-10 yard inverted hamstring

Strength/Skill

NA

WOD

9/11 Hero WOD
For Time:
2001 Meter Row or Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee CTB Pull ups
1 Power Cleans (170/120)
11 HSPU
11 KB Swings (55/35)
11 T2B
11 Deadlift (170/120)
11 Push Jerks (110/75)
2001 Meter Row or Run

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

 

9/12

Warm-up

-10 Multi position squats
-2x10s Plank hold
-30s each Pigeon stretch
-10 yard Heel scoops
-10 Push up to push up plus
-30s Clasp hands behind back stretch
-10 Ring rows
– 30 sec Cross body stretch
-10 yard Samson stretch
-30s Calf stretch

Strength/Skill

Back Squat
8, 6, 4, 2, 4, 6, 8

WOD

5 RFT
15 Deadlifts (185/135/95)
100m run

2 min rest

4 RFT
8 L DB single arm S2OH (55/35/20)
8 R DB single arm S2OH
32 Abmat sit ups

*Subtract rest time to calculate score

 

9/13

Warm-up

-1 round Cindy
-30s each lunge stretch
-10 yard heel raises
-10 each leg swings
-5 scap pull ups
-30s calf stretch
-30s lat stretch

Strength/Skill

EMOM 10

Odd: 20 Pistols (L+R=2)
Even: 20 Shoot-throughs

WOD

5 RFT
20 Slam balls (40/25/15)
40 DU

 

9/14

Warm-up

-1 round Cindy
-30s Wrist stretch
-1 min Foam roll quad
-1 min Foam roll lat
-10 yard Quad stretch
-30s Lat stretch
-10 Hip thrusters on bench
-10 PVC Pass through
-30s Modified skin the cat

Strength/Skill

Rope Climb
-technique
-progressions
-modifications

WOD

For Time
15 Front Squats (95/65/45)
5 MU
12 Front squats
4 MU
9 Front squats
3 MU

 

9/15

Warm-up

-200m Row
-10 each Supine hip extensions
-10 total Dead bugs
-10 yard Samson stretch
– then, Coach led mobility

Strength/Skill

NA

WOD

800m Run
Tabata
8 Rounds: Plank
8 Rounds: Abmat sit ups
8 Rounds: L side plank
8 Rounds: Superman
8 Rounds: R side plank
8 Rounds: Hollow rocks
800m Run

 

9/16

Warm-up

Coach Led

Strength/Skill

N/A

WOD

For Time: HERO WOD – A Tribute to Karen Monroe

200m run/sub 250m row
*100 Single Unders (after every break, immediately execute 5 push ups)
90 Air squats on MB
200m run
80 Deadlifts (95/65/45)
*70 Abmat Sit ups (sets of 10, if broken, immediately execute 5 push ups)
200m run
60 Russian KBS (55/35/20)
*50 Wall ball shots (20/14/12) (sets of 10, if broken, immediately execute 5 push ups)
200m run
*40 Power cleans (95/65/45) (sets of 10, if broken, immediately execute 5 push ups)
30  Ring Rows (If NO bandana or sunglasses, replace with 30 Pull ups)
200m run
20 Power Snatch (95/65/45)
10 Push Press (95/65/45)
200m run

 

WODs for 9/4/17-9/9/17

9/4

Warm-up

Coach led

Strength/Skill

N/A

WOD

9/5/1885: First Labor Day parade. 10,000 people in attendance.

10 RFT
-9-wall balls (20/14)
-5- Box jumps (30/24)
-1- set of the Bear complex (155/115)
-8-KB swings 55/35
8- Double unders
5-Pull ups

 

9/5

Warm-up

-200m Run
-15s each hollow and superman hold
-10 total single leg g/ h bridges
-30s each seated butt stretch
-10 yard high kicks
-10 yard Samson
-10 multi position squat
-10 yard walking quad
-5 yard push up into plus to inch worm stretches
-30s each chicken wing stretch

Strength/Skill

BB Hip Thrust

4×8 AHAP

WOD

For Time:
400m run
30 T2B
20 Alternating overhead plate lunges (45/35/25)
10 Squat cleans (95/65)
5 Muscle ups
10 Squat cleans
20 Alternating overhead plate lunges
30 T2B
400m run

 

9/6

Warm-up

-row 200
-10s each plank, side plank hold
-10 push up plus only to pike push up
-30s each pigeon stretch
-10 yard walking quad
-10 yard heel scoops
-30s each chest stretch
-30s each cross body shoulder stretch

Strength/Skill

N/A

WOD

50 HRPU
50 Jerks (95/65/45)
50 Hollow rocks
50 Back squats
50 Alternating slam ball over shoulder (50/35/25)
50 Abmat sit ups

 

9/7

Warm-up

-5 pull ups
-5 ring row squeezes
-1 min each foam roll lat
-10 light band pull apart (palm up)
-10 each diagonal pattern
-30s reach cross body shoulder stretch
-10pvc pass thru
-10 hip hinge w/ pvc
-10 yard walking quad

Strength/Skill

Push Press

8, 8, 6, 6, 4, 4

WOD

27-21-15-9

DB Snatch (55/35/25)
Cal row

 

9/8

Warm-up

-2 rounds Cindy
-30s each lat stretch
-30s each chest stretch
-10 yard walking quad to high kick
-10 yard inverted hamstring
-10 yard high knee pull
-30s each clasp hands behind back stretch

Strength/Skill

DB or KB Bulgarian Split Squat

3×8 AHAP

WOD

#HelenforHouston

3RFT

-400m Run

-21 KB Swings (55/35/20)

-12 Pull-Ups

 

9/9

Strength/Skill

Bench Press

5×5 @75%

WOD

4 RFT 3 min on, 1 1/2 min off.
10 Burpees
15 Box jumps (24/20/18)
20 Pull ups
Max Air squats

*Score is total reps of air squats

WODs for 8/28/17-9/2/17

8/28

Warm-up

-200m Run
-15s each plank, side plank hold
-10 g/ h bridges
-10 Push up into plus
-30s each side Windmill
-10 yard Inverted hamstring
-10 Multi position squat
-10 yard Walking quad into high kick
-30s each Chest stretch
-5 Ring row squeezes

Strength/Skill

Band Assisted Nordic Hamstring Curl 2×10 Back Squat 5×8 @65%

WOD

AMRAP 15
400m Run
30 Deficit Push ups (45# plate)
20 Front Rack Lunges (95/65/45)
10 Pull ups

 

8/29

Warm-up

– 200m Run
-10s Hollow hang
-10 yard Quad to high kick
-10 each Leg swings
-10 Pike push up
-30s each Chicken wing stretch
-10 yards Samson stretch
-30s each Wrist stretch

Strength/Skill

Partner KB Farmer Carry

2x400m (70/55/45)

WOD

Partner WOD: 3 RFT
Partner 1: 500m Row
Partner 2: 10 Deadlifts (185/135/95), 10 HSPU, 10 Abmat Sit ups

 

8/30

Warm-up

-10 steps each Burgener
-10 Push up to plus
-5 Ring row squeeze
-30s each Lat stretch
-5 each Prone “”y””
-10 Squats
-10 yard Walking quad
-30s each Calf stretch
-5 steps Burgerner

Strength/Skill

Snatch Grip Shrug Pull
2×5 @100% 1RM
Snatch Grip High Pull
2×5 @75%
Snatch
5 @55%; 5 @60%; 5 @65%

WOD

For Time:
100 DU
30 Power Snatches (115/80/55)
50 Wall balls (20/14/12)
30 Bar over burpees
100 DU

 

8/31

Warm-up

-2x15s plank hold
-10 squats
-10 yard heel scoops
-10 each leg swings (f,s)
-10 yard walking quad
-10 yard high knee pull
-10 yard high knee skip
-10 yard butt kick march
-10 yard heel raises
-10 push up to plus
-10 scap pull up

Strength/Skill

EMOM 10

100yd Sprint

WOD

AMRAP 15
-10 Cleans (135/95/65)
-5 Push Presses (135/95/65)
-10 KBS (70/55/35)
-5 Pull-Ups

 

9/1

Warm-up

-300m row
-10 total Single leg G/H bridge
-5 Eccentric ring rows
-5 Pull up
-30s each Lat stretch
-30s each Chicken wing stretch
-10 yard Samson stretch
-10 yard Walking quad to high kick

Strength/Skill

For Load: 20min Cap

5yd Sled Pull w/ Rope + 5yd Sled Push

WOD

EMOM 20
Minute 1: Max T2B
Minute 2: Max DB snatches (55/35)
Minute 3: Front Squats (115/80/55)
Minute 4: Rest

 

9/2

Strength/Skill

2500m Row

WOD

Hero WOD “Dunn”

Complete as many rounds as possible in 19 minutes of:
3 MU
1 Shuttle sprint, 5 yards, 10 yards, 15 yards
6 Burpee box jump overs  (20/18)

On the burpees, jump over the box without touching it.

WODs for 8/21/17-8/26/17

8/21

Warm-up

-10 ring rows
-5 scap pull ups
-30s each lat stretch
-30s wrist stretch
-2x10s hollow hold
-30s cross arm body shoulder stretch
-10 yard heel raises
-10 yard Samson
-5 yard inch worm

Strength/Skill

Pull-up Technique & Modifications

-Strict
-Kipping
-Butterfly

WOD

Tabata:

DU
Dball Sit up (25/20/15)
Ring dips
KBS [55/35/20]

**Stay at each station for 4 minutes/8 rounds before rotating to next station.
***Rest 1 minute between stations

 

8/22

Warm-up

-15s each: plank, superman, each side plank hold
-30s frog stretch
-1 min each FR lat
-2x30s FR thoracic extension
-10 yard walking quad to high kick
-10 squat to power jump

Strength/Skill

DB Snatch
4×10 AHAP
–superset–
HSPU
4×10

WOD

AMRAP 10
-6 Box jumps (30/24/20)
-6 Snatches (125/85/60)
-6 Bar facing burpees

 

8/23

Warm-up

-row 200m
-2x15s plank hold
-10 yard heel scoops
-10 yard Samson + twist
-10g/h bridges
-30s seated glute stretch
-10 ring rows

Strength/Skill

EMOM 12
Minute 1: 20 Supermans w/ 1 sec pause
Minute 2: 30sec Superman hold
Minute 3: 20 Hollow Rocks
Minute 4: 30sec Hollow hold

WOD

4 RFT
-400m run
-25 Air squats
-15 Deadlift (185/135/95)

 

8/24

Warm-up

-Run 200m
-1 min each FR quad
-2x10s each Hollow hold and each side plank hold
-30s Pigeon stretch
-30s each Windmill stretch
-10 Single leg hip thruster on bench
-10 Multi position squat
-5 Scap pull ups
-5 Push up plus
-10 Pass thru pvc
-5x each Step Burgener Warm-up

teps each burgener

Strength/Skill

N/A

WOD

Big Clean Complex: 6x

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

 

8/25

Warm-up

-10 Push ups
-5 yd Push up plus only to inch worm stretches
-7 Quad “y”
-10 each Diagonal pattern metal plate
-30s Clasp hands behind back stretch
-10 yd Samson
-10 yd High kicks
-30s each Wrist stretch

Strength/Skill

Incline BB Bench Press
8, 8, 6, 6, 4, 4

WOD

AMRAP 22
-500m row
-20 T2B
-2 Rope climbs

 

8/26

WOD

Hero WOD “Hammer”
5 RFT
-5 Power Clean (135/95)
-10 Front Squat
-5 Jerk
-20 Pull up
**90 seconds rest

WODs for 8/14/17-8/19/17

8/14

Warm-up

-200m Run
-10 total single leg g/h bridges
-2x15s plank hold
-30s frog stretch
-10 each shoulder diagonal patterns
-10 Ring rows
-10 yard quad
-10 yard inverted hamstring
-2×10 kipping swings

Strength/Skill

Double KB DL + Double KB Clean
+ KB Front Rack Reverse Lunge (per leg)

5 x 7 + 5 + 3

WOD

AMRAP 12
5 Front Squat from the ground (135/95/65)
10 Knee slams (40/25/15)
15 Squat snatch (115/80/55)
20 Slam Ball V-ups (AHAP)

 

8/15

Warm-up

-300m Row
-10 hip thrusters (on bench)
-10 push up plus only to pike push up
-30s shoulder stretch across body
-30s hands clasp behind body stretch
-10 yard heel scoops
-10 yard heel raises
-10 yard side lunges

Strength/Skill

Clean + Jerk
5, 3, 1, 1, 1, 1

WOD

3 RFT
-400m run
-25 Wall balls (20/14/12)

 

8/16

Warm-up

-1 round Cindy
-2×10 s each hollow hold, superman hold
-10 g/ h bridges
-30s each windmill stretch
-30s runner lunge stretch
-5 ring row squeezes

Strength/Skill

4x400m Odd Object Carry

*all athletes must have a different object in hand
*all athletes must switch objects between each 400m

WOD

AOTM – Steve Wenger –
“I Plead Not Guilty”
AMRAP 20
1000m row,
THEN
5 deadlifts (315/225/155)
10 box jumps (24/20/18)
15 kettlebell swings (55/35/20)

 

8/17

Warm-up

-10 push ups
-10 pike push ups
-5 yard inchworm stretches
-10 ring rows
-30s lat stretch
-30s wrist stretch
-10 multi position squats

Strength/Skill

DB Press + DB Push Press + DB Push Jerk

5 x 3 + 5 + 7

–Superset with 1 legless Rope Climb from L-sit–

WOD

7 RFT
-7 Push jerks (155/110/75)
-7 C2B pull ups
-7 MB burpees (20/14)

 

8/18

Warm-up

-run 200 m
-2x15s each side plank hold
-30s pigeon stretch
-10 yard heel scoops
-5 yard push up to plus to inchworm stretch
-5 ring row squeezes
-30s each lat stretch
-30s chicken wing stretch
-30s each chest stretch
-10 each half kneel kb press

Strength/Skill

Single Arm Ring Row
5×10 (per arm)
–superset–
Straight Leg DL
5×15

WOD

OTM for 25 minutes
1: 15 Burpees
2: 15 HRPU
3: 15 SDLHP (75/55/35)
4: 15 Push press (75/55/35)
5: 45yd Bear crawl

 

8/19

Strength/Skill

1 Mile run (10min cap)

WOD

“ONE BAR, THREE GIRLS” 21-15-9 Reps for Time
Thrusters (135 lbs/95 lbs)
Pull-Ups
Squat Cleans (135 lbs/95 lbs)
Ring Dips
Deadlifts (135 lbs/95 lbs)
Handstand Push-Ups