W WOD

W WOD – THANKS GOD IT’S FRIDAY 30.07.21 – “BACK SQUAT”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Squat Therapy – Back Squat

CONDITIONING

“BACK SQUAT”

Back Squat 1-1-1-1-1
Every 2′ to build to a
heavy single

W WOD – THANKS GOD IT’S FRIDAY 23.07.21 – “XEN”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 walKout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Hang Sqaut Sbnacth

CONDITIONING

“XEN”

3 rounds for time:
10 Hang Squat Snatch #43-30
10 Back Rack Walking Lunge #43-30

W WOD – WEDNESDAY – 21.07.21 – “2 DEADLIFT”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
Front Squat

CONDITIONING

“2 DEADLIFT”

Every 2 mins for 10 mins
2 Deadlifts
*Build in load
*Perform as singles

W WOW – TUESDAY – 14.07.21 – “SNATCH COMPLEX”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch

CONDITIONING

“SNATCH COMPLEX”

Every 2 min for 14 min
1 Hang Squat Snatch
1 Squat Snatch, pick
load
*Drop bar between reps
and reset

W WOW – TUESDAY – 06.07.21 – “10 FRONT SQUAT”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP
Front Squat

CONDITIONING

“10 FRONT SQUAT”

Every 3 mins for 15 mins
10 Front Squat
*Build in load

W WOD – MONDAY 28.06.21 – “ SQUAT CLEAN” –

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.

SKILLS & SPECIFIC WARM UP
Clean – Squat Clean

CONDITIONING

Every 2 min for 10 min
3 Squat Clean, pick load
*Perform as unbroken,
touch-n-go sets

WOD – WEDNESDAY – 23.06.21 – “DUMBLIFE”

SKILLS & SPECIFIC WARM UP
Rounds For Time:
3 DB FR Box Step-ups #60/50 #22,5/15
20m DB Farmer Carry #22,5/15
6 DB Snatch #22,5/15

CONDITIONING

“DUBMLIFE”

5 Rounds For Time:
10 DB FR Box Step-ups #60/50 #22,5/15
100m DB Farmer Carry #22,5/15
10 DB Snatch #22,5/15

WG WOD – THANKS GOD IT’S FRIDAY 18.06.21 – “SQUAT SNATCH”

600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker

SKILLS & SPECIFIC WARM UP
Barbell Warm Up – SNATCH

CONDITIONING

“SQUAT SNATCH”*

Squat Snatch
3-3-3-3-3
*Lift every 2 minutes