General Fitness

Tuesday
Prep Work
500m Row-Moderate pace, get warmed up
2X10 Goblet squat 53/35
2X30 Pigeon stretch

A.
3X3 Back squat
Tempo 23X2
Build up to a heavy working set

B.
5-4-3-2-1
Squat clean 225/155
Bar muscle ups
All out*

C.
3 min cool down on bike/row
2min *Banded* Calf smash right leg/left leg

Cool Down
Mobility
Post results


Wednesday
Prep Work

3 min AMRAP
10 American Swings
30 Single skip jump rope

2X:30 Superman Hold
2X10 Jumping lunges

WOD
A.
Increase second round
2 Rounds
500M Row
30 DB KB Push press  53/35
15 Burpees

Rest 3-5 min
Unbroken wall ball set (Not a max set, but challenge yourself. 5-7 Reps away from failure)

B.
3-5min Bike/walk/row cool down
2X2:00 Lat roll out
2X1:00 Couch stretch

Cool Down
Mobility
Post results

 

Thursday

Prep Work
Warm up however you like

WOD
A.
5 min Row 85% effort
5 min Bike 85% effort
5 min Row same Meters as first set
5 min Bike Same cal as first set

B.
Cool Down Mobility/Stability Work


Friday

Prep Work
3 min row
2 rounds for quality
5 Snatch grip DL
5 Power snatch
5 OHS

WOD

A.
10 min to build to a heavy Hang snatch

B.
For time
:30 Max effort Sprint on the bike
rest 3-5 min Then
5 Rounds of
5 Power Clean and jerk 135/95
5 Toes to bar

C.
2X50′ Lateral Lunge
2X5 stationary inchworm pushups

Cool Down
Mobility
Post results

 

 

Saturday
Prep Work
Team stretch

WOD
A.
Partner Squat Karen
150 Squat clean wall ball shots for time (2 people)
*cant let the ball drop to the ground, you have to catch it and set it down.

B.
3X Max effort chin over the bar hold

C.
Find 3 mobility drills/Stretches and work on them

Cool Down
Mobility
Post results

Advertisements

General Fitness 12/27- 12/31

Tuesday
Prep Work
500m Row-Moderate pace, get warmed up
2X10 Goblet squat 53/35
2X30 Pigeon stretch

A.
5X3 Back squat
Tempo 31X1
Build up to a heavy working set

B.
14min AMRAP
12 C2B
10 OHS 115/75
8 DL 115/75
6 Box jumps (Step down)
85% effort

C.
3 min cool down on bike/row
2min *Banded* Calf smash right leg/left leg

Cool Down
Mobility
Post results


Wednesday
Prep Work

3 min AMRAP
10 American Swings
30 Single skip jump rope

2X:30 Hollow hold/rock
2X10 Jumping lunges

WOD
A.
7 Rounds for time
-15 Burpees
-7 Squat clean+Thruster 115/75
-50 Double unders

*21:00 Time cap (Last week of this madness)

B.
3-5min Bike/walk/row cool down
2X2:00 Lat roll out
2X1:00 Couch stretch

Cool Down
Mobility
Post results

 

Thursday

Prep Work
Warm up however you like

WOD
A.
13 Sets of
:30 Row
:30 Rest
:30 Bike
:30 Rest
Performed @90% effort

B.
Cool Down Mobility/Stability Work


Friday

Prep Work
3 min row
2 rounds for quality
5 Snatch grip DL
5 Power snatch
5 OHS

WOD

A.
8 Min EMOM
Snatch 1.1.1
Start light and add weight each set

B.
For time
2K Row
75 Shoulder to OVHD 45/35
50 Step ups
Pace this out

C.
2X50′ Lateral Lunge
2X5 stationary inchworm pushups

Cool Down
Mobility
Post results

 

 

Saturday
Prep Work
Team stretch

WOD
A.
For time:
135-lb. thrusters, 10 reps
50 double-unders
135-lb. thrusters, 8 reps
40 double-unders
135-lb. thrusters, 6 reps
30 double-unders
135-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders

B.
3X:30 Dip lockout

C.
Find 3 mobility drills/Stretches and work on them

Cool Down
Mobility
Post results

General Fitness

Monday
Prep Work
500m Row-Moderate pace, get warmed up
2X10 Goblet squat 53/35
2X30 Pigeon stretch

A.
Every 2 min For 10 min
5 Back squat 73% 1RM

B.
12min AMRAP
12 C2B
10 OHS 115/75
8 DL 115/75
6 Box jumps (Step down)

C.
3 min cool down on bike/row
2min *Banded* Calf smash right leg/left leg

Cool Down
Mobility
Post results


Tuesday
Prep Work

3 min AMRAP
10 American Swings
30 Single skip jump rope

2X:30 Hollow hold/rock
2X10 Jumping lunges

WOD
A.
15 Min EMOM
-15 Burpees
-7 Squat clean+Thruster 115/75
-50 Double unders
Once the clock hits 16:00
Complete 2 rounds for time of:
15 burpees
7 Squat clean+Thruster 115/75
50 Double unders
* To goal is to finish before 21:00

B.
3-5min Bike/walk/row cool down
2X:30 Banded pec stretch
2X1:00 Table top stretch

Cool Down
Mobility
Post results

 

 

Wednesday
Prep Work
3 min row
2 rounds for quality
5 Snatch grip DL
5 Power snatch
5 OHS

WOD

A.
8 Min EMOM
Snatch 1.1.1
70% of 1RM

B.
For time @ 85% effort
500M Row
50 Wall balls
40 Sit ups
30 Walking lunges with 45/35lb OVHD
20 HSPU/Push ups
10 Muscle ups/ strict pull ups

C.
2X50′ Lateral Lunge
2X5 stationary inchworm pushups

Cool Down
Mobility
Post results

 

Thursday

Prep Work
Warm up however you like

WOD
A.
12 Sets of
:30 Row
:30 Rest
:30 Bike
:30 Rest
Performed @90% effort

B.
Cool Down Mobility/Stability Work


Friday
Prep Work

4 rounds
Bear crawl
Burped broad jump
Then warm up movements for workout

WOD
A.
3-6-9-12-15…. In 7 min
*Of each movement*
Clean and jerk 135/95
Toes to bar

B.
3 Sets for quality/weight
200′ Farmers carry
1:00 Plank

C.
2 set
10 T-spine wall press
10X Figure 4 /clamshell

Cool Down
Mobility
Post results

 

 

Saturday
Prep Work
Team stretch

WOD
A.
Death by Burpees
Dig deep…

B.
@ an easy pace
1000M Row
2000M Bike
300 Jump rope

C.
Find 3 mobility drills/Stretches and work on them

Cool Down
Mobility
Post results

General Fitness

Monday
Prep Work
500m Row-Moderate pace, get warmed up
2X:30 Table top stretch
2X:30 KB Soleus stretch

A.
Every 2 min For 10 min
5 Back squat 60-70% 1RM

B.
5 min AMRAP
3 hang power clean 205/145
6 Toes to bar
9 Box jumps 24/20 (Step down)
rest 2 min
Repeat

C.
3 min cool down on bike/row
2min Calf smash right leg/left leg
2 min Banded lat stretch

Cool Down
Mobility
Post results


Tuesday
Prep Work

3 min AMRAP
10 Russian Swings
30 Single skip jump rope

2X:30 Hollow hold/rock
2X5 Burpee High Jump

WOD
A.
21 Min EMOM
-15 Burpees
-7 Squat clean+Thruster 115/75
-50 Double unders

B.
3-5min Bike/walk/row cool down
2X:30 Banded pec stretch
2X1:00 Table top stretch

Cool Down
Mobility
Post results

 

 

Wednesday
Prep Work
3 min row
2 rounds for quality
5 Snatch grip DL
5 Power snatch
5 OHS

WOD

A.
10 Min EMOM
Snatch 1.1
*1 full second in the bottom of the squat on each rep, same weight the whole time

B.
18 Min AMRAP
Row 200M
8 C2B Pull ups
Rest :90

C.
2X400M Jog
2X5 stationary inchworm pushups

Cool Down
Mobility
Post results

 

Thursday

Prep Work
Warm up however you like

WOD
A.
10 Sets of
:30 Row
:30 Rest
:30 Bike
:30 Rest

B.
Cool Down Mobility/Stability Work


Friday
Prep Work

3 min AMRAP
50′ each
Bear crawl
Burped broad jump
Then warm up movements for workout

WOD
A.
14 min AMRAP
7 muscle-ups
50 wall-ball shots
100 double-unders

*If you dont have muscle ups sub it out for 20 pull ups/20 Ring dips

B.
2 set
10 T-spine wall press
10X Figure 4 /clamshell

Cool Down
Mobility
Post results

 

 

Saturday
Prep Work
Team stretch

WOD
A.
“Grace”
30 Clean and jerk For time
135/95

B.
Dip lockout 3X:30

C.
Find 3 mobility drills/Stretches and work on them

Cool Down
Mobility
Post results

General Fitness 12/5-12/10

Monday
Prep Work
500m Row-Moderate pace, get warmed up
2X:30 Table top stretch
2X:30 KB Soleus stretch

A.
15 min to Complete 20Rep max

B.
12 min AMRAP
7 Hang snatch
12 Chest to bar pull ups
200M Row

C.
3 min cool down on bike/row
2min Calf smash right leg/left leg
2 min Banded lat stretch

Cool Down
Mobility
Post results


Tuesday
Prep Work

3 min AMRAP
10 Russian Swings
30 Single skip jump rope

2X:30 Hollow hold/rock
2X5 Burpee High Jump

WOD
A.
18 Min EMOM
-15 Burpees
-7 Squat clean+Thruster 115/75
-50 Double unders

C.
2X:30 Banded pec stretch
2X1:00 Banded Lat/Quad super stretch
2X1:00 Table top stretch

Cool Down
Mobility
Post results

 

 

Wednesday
Prep Work
2 min row
2 Sets of 3 reps each
Clean grip DL
High hang clean pull
Above the knee clean pull
Full clean
Split jerk

WOD

A.
Every :90 for 6 sets
Power clean+Front squat+Split jerk
*Use the 6 sets to build to a heavy complex

B.
5-7 rds for time
At about 85% effort
10 Wall balls
10 Alternating Dumbbell snatch-65/45
*15min Cap

C.
2X400M Jog
2X5 stationary inchworm pushups

Cool Down
Mobility
Post results

 

Thursday

Prep Work
Warm up however you like

WOD
A.
Row 20 min @ 70% effort

B.
Cool Down Mobility/Stability Work


Friday
Prep Work

3 min AMRAP
50′ each
Bear crawl
Burped broad jump
Then warm up movments for workout

WOD
A.25 Min AMRAP
5 pull ups
10 Push ups
15 air squats
rest :30

B.
2 set
10 T-spine wall press
10X Figure 4 /clamshell

Cool Down
Mobility
Post results

 

 

Saturday
Prep Work
Team stretch

WOD
A.
Teams of 3
0-10:00
Deadlift build up to a tough 8rep
15:00-25:00
400M Row
15 long cycle
1 Rope climb (20 sit-up scale)
Alternate whenever needed

B.
Dip lockout 3X:30

C.
Find 3 mobility drills/Stretches and work on them

Cool Down
Mobility
Post results