February 25/19 - March 02/19
Monday
MWOD:
t-get ups x3/side
t-spine extension on bench x20
90/90 stretch
LIFT:
Miltary Press
clusters (aprroximately 15 seconds between each cluster)
x5 reps snatch grip, normal grip, close grip
5 rounds
WOD: For Time
21 flutter kicks/side
1000M row
then 4 rounds of
5 pull-ups
10 push ups
15 box jumps
Tuesday
MWOD:
Row 250m
Hip opener on box
band hamstring stretch
roll calves
LIFT:
Squat
x12@60%
x10@65%
x8@70%
x6@75%
x8+@705
ATV on floor
5x5/5/5
WOD: EMOTM 10 min
6 clean and jerks
then
50 burpees
Wednesday
MWOD:
dubs practice x50 attempts
band lat tri stretch
couch stretch
single leg glute bridges x10/10
LIFT: 10-9-8-7-6-5-4-3-2-1
Bench Press (80%)
Body Row
WOD: AMRAP 12 minutes
7 pullups
77 dubs
2 squat clean thrusters (heavy)
28 sit ups
Thursday
WMOD:
row 250m
couch stretch x1min/side
roll quads with roller
super frog
LIFT:
a1) DL
10x2@90%
a2) hollow rocks
10x5 rocks
WOD: 21-15-12
modified handstand pushups
toes to bar
front squats
Thursday, February 28, 2019
Tuesday, February 19, 2019
February 19-23
Tuesday
MWOD:
Dubs practice x5 minutes
roll quads one at a time on roller x20 passes/side
couch stretch x1minute/side
cossack 'shifts' x10/side
LIFT:
Trap Bar DL
EMOTM x8 minutes
x5 reps @70-75%
WOD:
WOD: 4 rounds for time
5 fallouts
10 toes to bar
20 overhead KB lunges
30 v-ups
40 wipers
5 fallouts
10 toes to bar
20 overhead KB lunges
30 v-ups
40 wipers
Wednesday
MWOD:
row 250m
chin bar hang x max time
roll lats on soft ballx1min/side
banded super frog x2min
t-spine extension on roller x20
LIFT:
a1)
Push Press out of rack
x5RM
2x8@85%
strict press
xamap@60% of strict max
a2)
clamshells
4x10/side
WOD: 15/12/9
alternating KB swing
DB snatch/side
overhead DB squat/side
Thursday
MWOD:
t-get-ups x3/side
bottom squat x max
roll glutes and hips with soft ball x2min/side
couch stretch x1min/side
bottom squat x max
LIFT:
a1) Squat
3@65%
3@75%
3x3@85%
a2) half kneeling band palof press
4x10/10
WOD:
100 hang cleans
every two minutes
100m row
Saturday:
Coaches Choice
Monday, February 11, 2019
Feb 11-16th
Monday
MWOD:
Row 250M
overhead cossack squats with a stick x10/10
roll glutes and hips on softball x1min/side
bottom squat x15 seconds/stand position x15seconds x5
LIFT: Squat
4x5@75-80%
a2) squat jumps 4x5 (immediately after squats)
WOD: 12 min AMRAP
Tire Flip x3
one arm DB clean and press x3/3 (40/60)
Farmers x down and back
arm over arm drag
Tuesday
MWOD:
t-get-ups x3/3
chin bar hangs x1min
t-spine stick drill on bench x10 reps
couch stretch x1min/side
LIFT:
a1) Bench: work up to 5RM
2x8-10@85%
a2) single leg glute bridges
WOD: 5 rounds for minimum burpees
8 deadlifts
8 bent over rows
8 high pulls
8 hang cleans
8 push presses
*4 burpee drop penalty
**no resting bar on body
***no rest between rounds
Wednesday
MWOD:
2 trips with empty prowler
super hip opener x15-20second/position
roll calves x1min/side
hip extensions x15
LIFT:
a1) Deadlift
3@65%
3@75%
3x3@85%
a2) bird dogs
3x3/side 5ct pauses
WOD: 40-30-20-10
dubs
cal row
kb swing
russian twists/side
Thursday
MWOD:
Row 250m
banded super frog
smash hips with soft ball
hip opener on box
LIFT: Miltary
Max reps with a partner
5x2 minute rounds
every other minute rest
someone must press at all times during work minute
WOD:
Saturday:
Coaches Choice (bring out the barbells)
Monday
MWOD:
Row 250M
overhead cossack squats with a stick x10/10
roll glutes and hips on softball x1min/side
bottom squat x15 seconds/stand position x15seconds x5
LIFT: Squat
4x5@75-80%
a2) squat jumps 4x5 (immediately after squats)
WOD: 12 min AMRAP
Tire Flip x3
one arm DB clean and press x3/3 (40/60)
Farmers x down and back
arm over arm drag
Tuesday
MWOD:
t-get-ups x3/3
chin bar hangs x1min
t-spine stick drill on bench x10 reps
couch stretch x1min/side
LIFT:
a1) Bench: work up to 5RM
2x8-10@85%
a2) single leg glute bridges
WOD: 5 rounds for minimum burpees
8 deadlifts
8 bent over rows
8 high pulls
8 hang cleans
8 push presses
*4 burpee drop penalty
**no resting bar on body
***no rest between rounds
Wednesday
MWOD:
2 trips with empty prowler
super hip opener x15-20second/position
roll calves x1min/side
hip extensions x15
LIFT:
a1) Deadlift
3@65%
3@75%
3x3@85%
a2) bird dogs
3x3/side 5ct pauses
WOD: 40-30-20-10
dubs
cal row
kb swing
russian twists/side
Thursday
MWOD:
Row 250m
banded super frog
smash hips with soft ball
hip opener on box
LIFT: Miltary
Max reps with a partner
5x2 minute rounds
every other minute rest
someone must press at all times during work minute
WOD:
Saturday:
Coaches Choice (bring out the barbells)
Monday, February 4, 2019
Feb 4-9 2019
Monday
MWOD:
dubs practice x25 attempts
t-spine extension on bench with stick x10-15 reps
stretch wrists
cossack squats
LIFT: Military Press
6/6/6+@70%
a2) side planks 3x10 braces/side
WOD: 'duets'
with a partner perform each couplet for max reps in 4 minutes
push ups
body rows
cal row
dubs
burpees
v-ups
Tuesday
MWOD:
row 250M
super squat hip sequence
roll calves on barbell
stretch calves
LIFT:
Squat: EMOTM x8 minutes
x8 reps @65%
WOD: 10-9-8-7-6-5-4-3-2-1
DB lunges/leg
DB push press
DB bent over row
Bench Crunches
Wednesday
MWOD:
t-get-ups x3/side
t-spine extension on roller x15-20 reps
chin bar hang x max time
band lat tri stretch x1min/side
LIFT:
Barbell Complex
for max load
1 power clean
1 front squat
1 push press
1 back squat
1 push press
WOD: 5 RFT
Prowler
Ropes
150m row
wall ball
Thursday
MWOD:
Row 250m
banded super frog
smash hips with soft ball
hip opener on box
LIFT: Deadlift
work up to 5RM
x8-10@85%
a2) McGill curl ups
WOD: unilateral mess
For Time
10-8-6-4/side
waiters lunge
suitcase carry
one arm DB row
one arm thruster
DB snatch
Saturday:
Coaches Choice (bring out the barbells)
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