W WOD

W WOD – HEAVY DAY – THURSDAY 24.09.20 – “DEADLIFT”

MOBILITY & WARM UP

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP
Deadlift

With an empty barbell, 1 rounds of:
12 Good Mornings
9 Stiff Legged Deadlifts
6 Conventional Deadlifts

CONDITIONING
“HEAVY DEADLIFT”*
8 attempts in 10 minutes to build up to a heavy single for the day

Rest 2′

Then:

EMOM 5

8 Deadlift TnG #70%

*compare to 28.05.20

W WOD – MONDAY 14.09.20 – “UPRIGHT”

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

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
Sumo Deadlift High Pull

CONDITIONING

“UPRIGHT”

7 Rounds For Time
10 Right Arm Thrusters #22,5/15
10 Sumo Deadlift High Pull #61/43
10 Left Arm Thrusters
10 Sumo Deadlift High Pull
1 min Rest

W WOD – THURSDAY 03.09.20 – “GRACE”

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
Clean Warm Up – Jerk

CONDITIONING

In a 5′ in window

1 RM CLEAN & JERK

FOR TIME: Time Cap 10′

“GRACE”*

30 Clean & Jerk #61/43

compare to 21.10.19

W WOD – MONDAY 24.08.20 – “JAILBREAK”

MOBILITY & WARM UP

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP
Overhead Squat – Burgener Warm up

CONDITIONING
“JAILBREAK”
10 Rounds For Time
1 Power Snatch #70/45
3 Overhead Squats #70/45

W WOD – TUESDAY 04.08.20 – “ISABEL”

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

In a 5′ in window

1 RM SNATCH (Any Style)

FOR TIME: Time Cap 10′

“ISABEL”

30 Snatches #61/43

W WOD – THANKS GOD IT’S FRIDAY 24.07.19 – 10 MOVES

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
SDHP – Push Press

CONDITIONING

“TEN MOVES”
Amrap 7 minutes
10 Sumo Deadlift High Pull #61/40
10 Push Press #61/40

W WOD – TUESDAY 14.07.20 – “HOTEL HELL”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
DB OVER HEAD SQUAT- DB C&J

CONDITIONING
“HOTEL HELL”

3 Rounds for Time

20 Dumbbell Over Head Lunges #22,5/15

20 Alternating Dumbbell C&J #22,5/15

W WOD – THANKS GOD IT’S FRIDAY 03.07.19 – HEAVY 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
Squat Therapy – Front Squat

CONDITIONING

HEAVY FRONT SQUAT*

Take 8 minute to find 1 set of 5 reps of Front Squat

Then:

On the 2 minutes x 7 rounds Front Squat

5 – 5 – 3 – 2 – 1 – 1 – 1

*compare to 13.01.220

W WOD – MONDAY 22.06.20 – – “DT”

MOBILITY & WARM UP

SKILLS & SPECIFIC WARM UP
Clean Warm up – Jerk ; Then:
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerk

CONDITIONING
“DT”*
5 Rounds For Time
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45

*compare to 04.04.19

W WOD – TUESDAY 09.06.20 – “ONLY ONE”

MOBILITY & WARM UP

SKILLS & SPECIFIC WARM UP

Kettlebell Swing

2 Rounds Not For Time
4 Kb Swing
6 Single Arm Rack Kb Step Up Over

CONDITIONING

“ONLY ONE”
21 – 15 – 9
Kb Swing #24/16
Single Arm Rack Kb Step Up Over #24/16 – 60/50