Tag: Personal Training

W WOD – THANKS GOD IT’S FRIDAY 06.05.22 – “HEAVY DAY SNATCH”

MOBILITY & WARM UP

2 Sets
10 PVC Pass Throughs
:20 Bottom of Squat Hold
10 PVC Strict Press
10 Air Squats
3 Sets
• Athletes should add weight as long as technique is maintained.
10 Snatch-Grip Push Press
10 Seated Sots Press

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

5 minutes for first Attemp:
Snatch

CONDITIONING

“HEAVY DAY SNATCH”

7 Rounds for Load
1 Snatch

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WG WOD – MONDAY 04.04.22 –”WILL YOU MAKE IT?”

WARM UP

Set 1
30 Jumping Jacks
10 Ring Rows
10 Squat Therapy (Use wall)
5 Pull-to-Stands


Set 2
15 Standing Tuck Jumps
10 Alternating Single-Arm Ring Rows
10 Squat Therapy (Increase difficulty)


Set 3
20 Air Squats
5 Strict Pull-ups or Ring Rows
20 Reverse Lunges
5 Strict Pull-ups or Ring Rows

SKILLS & SPECIFIC WARM UP
Back Squat – Kipping – Chest To Bar

2 Rounds
5 Deadlift Empty Barbell
5 Hang Power Cleans
5 Push Press or Jerk
5 Behind the Neck Strict Press
5 Back Squat


In a 7:00 Clock:
Build to a heavy Back Squat Double
this bar should come from the floor and be heavier than what the
athlete is using in the workout.

CONDITIONING

“WILL YOU MAKE IT?“

For Time:
21 Back Squats (body weight)
15 Chest to Bar
15 Back Squats
9 Chest to Bar
9 Back Squats
6 Chest to Bar

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W WOD – THANKS GOD IT’S FRIDAY 04.03.22 – “FRONT SQUAT”

WARM UP
MOBILITY & WARM UP

Amrap 8′:
30 Jumping Jacks
10 PVC Pass-Throughs
30 Skier Jacks
10 Air Squats
30 Mountain Climbers

MOBILITY & SKILLS
Front Squat

Set 1:
10 Back Squats (Barbell)
10 Plank to Downdog
5 Staggered Stance Good Mornings / Leg
Set 2:
5 Front Squats (Barbell)
10 Alternating Spiderman Stretch
5 Front Squats (Barbell)
Set 3:
7 Front Squats (1st warm-up set)
• Add 10-45# to each side of the ba

CONDITIONING
“FRONT SQUAT”

EVERY 2′:30″

5 Sets For Load:
10 Front Squats

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WG WOD – WEDNESDAY 16.02.22 – “WATERMELON”

WARM UP

AMRAP 8:
20 High Knees in Place
10 Wide Stance Good Mornings
5 Jumping Ring Dips
5 Push-ups

SKILLS & SPECIFIC WARM UP

Deadlift – Ring Dip


EMOM 5′
For Load:
Tempo Strict Press
5 Sets x 3 Reps

3-4 Sets
7 Unbroken Deadlifts (increase loading each set)
3 Ring Rips

CONDITIONING
“WATERMELON”

5 ROUNDS FOR TIME
15 Deadlifts #70/50
10 Ring Dips

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MGW WOD – TUESDAY 15.02.22 – BENCHMARK “RINGER 1 & RINGER 2”

MOBILITY & WARM UP
On a 8:00 Clock
8 Elbow-to-Instep Stretch
10 Scap Push-ups
8 Kip Swings
10 Overhead Walking Lunges (pvc)
5 Toes-to-Rings

MOBILITY & SKILLS
Snatch – (Muscle, Power, Squat)

5 Reps Muscle Snatch
5 Reps Power Snatch
5 Reps Overhead Squat

Then:

EMOM 8′ (For Quality)
2 Muscle Snatch + 3 Power Snatch + 1 Overhead
Squat

CONDITIONING
“RINGER 1 & RINGER 2”

FOR TIME
30-20-10
Calorie Row
15-10-5
Toes-to-Rings

Rest 1:00
15-10-5
Burpees Target #15cm
Overhead Squats #43/30

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WGM WOD – SATURDAY TEAM WOD 05.02.22 “31 HEROES”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats

MOBILITY & SKILLS
Thrusters

CONDITIONING
“31 HEROES”

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

8 Thrusters #70/50

6 Rope Climb or Burpees Pull Ups

11 Box Jumps #75/60

While Partner B performs:

400 meter Sandbag Run #25

Partners switch after each Run.

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WM WOD -THANKS GOD IT’S FRIDAY 14.01.22 – “FREEDAY”

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
OVERHEAD SQUAT

CONDITIONING

“FREEDAY”

AMRAP 10′
3 Over Head Squat #52.5/35
30 Double under
3 Over Head Squat #52.5/35
30 Double under
3 Over Head Squat #52.5/35
30 Double under
– continue adding 3 reps to the over head squat each round.

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W WOD – HEAVY DAY -TUESDAY 28.12.21 – “CROSSFIT TOTAL”

MOBILITY & WARM UP
EMOM 8:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats

SKILLS & SPECIFIC WARM UP
Back Squat – Deadlift – Press ( Strict )
1 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING
“CROSSFIT TOTAL”*
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.
*compare to 05.02.20

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