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W WOD – MONDAY 26.08.19 – “HEAVY SQUAT”

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
Squat – Squat Therapy
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

CONDITIONING

HEAVY BACK SQUAT*

Take 10 minute to find 1 set of 5 reps of Back Squat

Then:

On the 1:30 x 8 rounds Back Squat 5 – 5 – 3 – 3 – 2 – 1 – 1 – 1

*compare to 01.07.19

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WM WOW – SATURDAY 18.05.19 – TRAIN WITH A COACH “RUNAWAY TRAIN”
ONLY ONE SESSION TODAY AT 13.30. ONLY FOR COMPETITORS

MOBILITY & WARM UP

3-4 Rounds:

200 Meter Run 
15 Calorie Bike 
10 Glute Bridges 
5 Walkouts

Barbell Warmup

5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Strict Press & Reach 
5 Romanian Deadlifts 
5 Front Squats

SKILLS & SPECIFIC WARM UP

Front Squat + Jerk Complex

On the 2:00 x 5 Sets:
1 Pausing Front Squat
1 Pausing Push Jerk
1 Front Squat
1 Push Jerk

Beast Builder V3″

On the Minute x 7:
Minute 1: 7 Hang Squat Cleans + 1 Push Jerk
Minute 2: 6 Hang Squat Cleans + 2 Push Jerk
Minute 3: 5 Hang Squat Cleans + 3 Push Jerks
Minute 4: 4 Hang Squat Cleans + 4 Push Jerks
Minute 5: 3 Hang Squat Cleans + 5 Push Jerks
Minute 6: 2 Hang Squat Cleans + 6 Push Jerks
Minute 7: 1 Hang Squat Clean + 7 Push Jerks

CONDITIONING

“Runaway Train”

3 Rounds (30 Minute Cap): 
400 Meter Run
25/18 Calorie Assault Bike – Row / 35 AirDyne

Directly Into…

15 Clean and Jerks # 34/25
12 Clean and Jerks #43/29
9 Clean and Jerks #52/38
6 Clean and Jerks #61/43
3 Clean and Jerks #70/48

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WM WOD -THANKS GOD IT’S FRIDAY 23.08.19 – “FRAN”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
5 Thrusters 
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
5 Thrusters 
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 3 – Speed and bringing workout intensity:
3 Thrusters + 3 Pull-Ups
3 Thrusters + 3 Pull-Up

CONDITIONING

“FRAN”*
21-15-9:
Thrusters
Pull-Ups
Rx – 43/30

*compare to 08.02.19

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G WOD – THURSDAY 22.08.19 – “Mary For Rounds”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 16 (4 Rounds)
1- 50″ Calorie Row/Bike/Double Unders/Run
2- 1 Round of Strict “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS
Work 15′ on Handstand Push Ups/Handstand Walk

CONDITIONING

“MARY FOR ROUNDS”

Rounds For Time
5 Handstand Push Ups
10 Hr Push Ups
25 Air Squats
Rest 1 minute
Time Cap 18 min

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GW WOD – WEDNESDAY 21.08.19 “THE USUAL PATTERN”

MOBILITY & WARM UP

6:00 Row / Bike
On the 2:00, 4:00, and 6:00, come off the Row to complete:
5 Spiderman + Reaches (each side)
5 Walkouts 
5 Scap Retractions 
5 Strict Pull-Ups

This in effect is three sets on the Row. In the first 2:00, light pace. In the second, moderate. In the third, moderate/fast.

2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation 
5 Strict Press
5 Front Squats

SKILLS & SPECIFIC WARM UP

Clean Warm Up

Round 1:
5 Power Clean
5 Burpees
5 Squat Clean

Round 2:
5 Clean
5 Facing The Bar Burpees
2 Clean
2 Facing The Bar Burpees

CONDITIONING

“THE USUAL PATTERN”

For Time:
21-18-15-12-9-6-3
Clean #43/30
Facing The Bar Burpees


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WMG WOD – TUESDAY 20.08.19 – “21 GUNS”

MOBILITY & WARM UP

3 Rounds:

250 Meter Row
15 AbMat Sit-ups 
5 Inchworms

3 Rounds:

10 Scap. Retraction
10 Russian Kettlebell Swings 
10 Kettlebell Strict Press (5 Each Side)

Barbell Warmup

5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Strict Press & Reach 
5 Romanian Deadlifts 
5 Front Squats

SKILLS & SPECIFIC WARM UP

Push Press – Toes to Bar

7 Kettlebell Swings 
7 Push Press 
7 Row
7 Toes to Bar

CONDITIONING

“21 GUNS”

AMRAP 20:
21 Kettlebell Swings 24/16
21 Push Presses 43/30
21/15 Calorie Row
21 Toes to Bar

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GM WOD – MONDAY 19.08.19 – “WELCOME BACK”

MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 mt Bear Crawl
200 mt Jog

SKILLS & SPECIFIC WARM UP Pose Running 3 Rounds 8 Air Squat + 8 Push Ups + 8 Walking Lunges + 5x10mt Shuttle

CONDITIONING

“WELCOME BACK”
AMRAP 15”
12 Air Squats
24 Push-Ups
36 Walking Lunges
10X10 Shuttle Run

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W WOD – MONDAY 12.08.19 – “OPTIMUS PRIME”

MOBILITY & WARM UP

1 Minute of Glute Bridges

20/15 Calorie Row
15 Medicine Ball Deadlifts 
10 Medicine Ball Strict Presses 
5 Walkouts

1 Minute of Single Leg Glute Bridges (30 Seconds Each)

20/15 Calorie Row
15 Medicine Ball Front Squats 
10 Medicine Ball Push Presses 
5 Walkouts

1 Minute of Banded Good Mornings

SKILLS & SPECIFIC WARM UP

Deadlift

5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Strict Press & Reach 
5 Romanian Deadlifts 
5 Front Squats

Round 1

12 Medicine Ball Deadlifts 
9 Medicine Ball Push Press 
6 Medicine Ball Thrusters 
3 Wallballs

Round 2

3 Wallballs 
6 Deadlifts (Lighter Weight) 
3 Wallballs

CONDITIONING

“OPTIMUS PRIME”

AMRAP 7:
Wallballs #9/6

On the Minute: 5 Deadlifts #84/61

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