Wednesday 8.4.21

WARMUP

3x

10 Walking Lunges

5 Scap Retractions

3 Kip Swings/Pull-ups

5 Bent DB Rows

Then…

Barbell Warmup + Clusters

STRENGTH

EMOM x 10

1 Cluster (Squat Clean + Thruster)

*Go heavy if you want, or take 2-3 reps every minute instead if you are practicing the movement.

WOD

“Fran” for Heather

21-15-9

Thrusters 95/65

Pull-ups

**If you are going for the board, you must have a judge**

OPTIONAL POST WOD “Bi’s & Tri’s”

4×10-12

Biceps Curls

OH Triceps Ext.

Tuesday 8.3.21

WARMUP

3x

1 min cardio

3 Wide Leg Inchworms

5 Ring Rows

5 KBS

5 DB Push Press

5 Plate Ground to Overhead

5 Sit-ups

STRENGTH

Pausing Bench Press (3 sec pause at the bottom)

10 sets of 2 – build in weight, without sacrificing the pause

Strict Pull-ups

3 sets of 5-10

WOD

3 Rounds
200m Run
10 Dumbbell Deadlift (50/35’s)
20 Low Ring Rows
200m Run
10 Alt V-ups
20 Plate Ground to Overhead (45/25)
200m Run
10 Dumbbell Push Press (50/35’s)
20 Russian KB Swings

*You may have to share DBs so everyone can use 2 of the weight want. You can start in different spots, if needed.

NOT OPTIONAL POST WOD

3 Position Banded Hamstring Stretch

Monday 8.2.21

WARMUP

3x

1 min cardio

10 Air Squats

5 Sit UPS

3 Push up to Down Dog

Then…

30 second deep squat hold

STRENGTH

*Post this score today too! It will be the weight lifted in your strength today. Take 20-25 minutes to find your:

20 Rep Max Back Squat

The idea here is to warm up to a weight that you think you could do for 10 reps, then do it for 20 reps instead. Take a quick breather at the top of the Rep if needed, but try not to rest very long.

(The “why” behind the 20 Rep max: https://barbend.com/20-rep-squat-workout/ )

WOD

“Tabata” – 20 sec work: 10 sec rest for 8 rounds (4 min), then 1 min rest, then move on to the second movement, etc. Do in whatever order you want!

**The score is your lowest amount of Reps that you get per movement. You will have 4 scores (total of 5 scores today:) .

Air Squats

Burpees

Sit ups

Alt DB Snatch 50/35 35/25

POST WOD

Roll out quads!! We have another squat heavy day this week.

Friday 7.30.21

WARMUP

3x

2 minutes Cardio

10 Hip Hinge

10 DB Cleans

Then…

Barbell Warmup + Power Cleans + Squat Cleans

STRENGTH

Deadlift 10-8-6-4-2

Start at 40-50% and build to 80-90%

WOD

*Athletes Choice on Weight today. 2 Scores today: Weight chosen and time it takes to complete the WOD.

1-10 Deadlift

10-1 Squat Cleans (Fit Power Cleans)

*Do 1 Deadlift and 10 Squat Cleans, then 2 Deadlifts and and 9 Squat Cleans, 3 Deadlift and 8 Squat Cleans, etc. until you get to 10 Deadlift and 1 Squat Clean.

OPTIONAL POST WOD

3 Rounds:

20 Russian Twists

20 Mountain Climbers

20 Heel Taps

Thursday 7.29.21

WARMUP

3x

1 min cardio

5 KB Deadlift

5 KBS

10 DB Snatch (light)

15 Banded Pull Aparts

STRENGTH

Strict Press

10-8-6-4-2

Start around 40-50% and build to 80-90%

Banded Straight Arm Pull Downs

4×10-15

WOD

Complete alone for Rx, or do it with a partner for recovery or just for fun 🤩 .

For Time:
50 Russian KB Swings (Rx 50/35) (Fit 35/25)
800m Run
50 Sit-ups (Rx+ Toes to Bar)
800m Run
50 Alternating DB Power Snatches (50/35) (Fit 35/25)
800m Run
50 Medball Clean (20/14) (Fit 14/10)

*If needed , Sub a 1000m Row or 2000m Bike for the Run

**Scale to a 400m Run, 500m Row or 1000m bike

NOT OPTIONAL POST WOD

5 minutes foam rolling or other mobility.

Wednesday 7.28.21

WARMUP

5 minutes Cardio

10 Leg Swings

10 KBS

10 Bent Rows

Barbell Warmup + Power Clean + Push Jerk + Split Jerk

STRENGTH

Take 10 minutes to warm up to your weight for the WOD

WOD – Alyssa’s Birthday WOD

Every 0:30 for 20 minutes (40 reps)

1 Clean & Jerk

*Score is the weight you completed ALL reps successfully with. If you have to drop weight, score is the lightest weight used. If you fail any Rep, you only have the remainder of the 30sec to try again. Any fails equals a DNF (did not finish) for a score. Choose weights wisely.

**This is a repeat WOD. Keep track of scores in book.

OPTIONAL POST WOD

3 Rounds:

18 Bulgarian Split Squats (9/Leg)
10 IYT
6 Tempo Glute Bridges (5s Up, 5sDown)
Rest as needed between sets

Tuesday 7.27.21

HAPPY BIRTHDAY ALYSSA! – we will do her bday WOD tomorrow, with a special request for Cleans 🙂

WARMUP

3x

1 min cardio

3 Push-up to down dog

3 burpees

5 Scap Retractions

3 Kip Swings/Pull-ups

5 DB Strict Press

STRENGTH

Bench Press

10-8-6-4-2

Start around 40-50% and work up to 80-90%

Bent DB Rows

4×8-10

WOD

25 Burpees

500m Row/Ski

25 Pull-ups (Rx+ C2B)

500m Row/Ski

25 Handstand Push-ups

500m Row/Ski

25 Wallballs Rx+ 25/20 Rx 20/14 Fit 14/10

500m Row/Ski

*Goal: sub 25min

*This workout was intended to be all 400m Runs, but do to the heat I have changed it to rowing. Feel free sub a 400m run for any row. If you didn’t bike yesterday, you can sub a 1k bike.

NOT OPTIONAL POST WOD

Pigeon Pose

Lying Shoulder T stretch

Monday 7.26.21

WARMUP

3x

1 min cardio

10 Air Squats

10 Worlds Greatest

:20 Prying Goblet Squat

STRENGTH

Back Squat

10-8-6-4-2

Start at about 50% and build to 80-90%

WOD

5 Rounds for Time

15/12 Cal Bike

3 Back Squats (from the rack) Rx+ 315/225 Rx 235/165 Fit 135/95 – **Or use 2 DBs in the front rack

**Rowing cals would be 20/17 if there isn’t a bike available

**You may have to share racks, which means you might have to wait on your partner at some point.

OPTIONAL POST WOD

2 Rounds:

15 GHD Sit-ups

100’ Double DB Front Rack Carry

15 GHD Sit-ups

100’ Double DB Overhead Carry

Friday 7.23.21

WARMUP

3x

1 min cardio

10 PVC OHS

3 Burpees

5 DB Thrusters (light)

5 Box Step/ Jumps

:20 Deep Squat Hold (arms in air)

Then

BB Warmup + Snatch + OHS

STRENGTH

E2MOM x 5 (10 Min)

1 Snatch + 2 Overhead Squats

*You can do a Power Snatch or Squat Snatch. If you have shoulder issues, feel free to do 1 Power Clean + 2 Front Squats.

WOD

“Rahoi”

AMRAP 12 Min

12 Box Jumps 24/20

6 Thrusters 95/65

6 Lateral Burpees over the Bar

OPTIONAL POST WOD

100ft Single Arm OH Carry

50 Russian Twists

20 Vups

Thursday 7.22.21

WARMUP

5 min cardio

15 KB RDL (light- both legs)

15 Ring Rows

15 Banded Pull Aparts

5 min foam roll or other mobility

STRENGTH

Single Leg KB RDLs

3×10

Single Arm KB Rows

3×10

Weighted Plank

3 x 1 min

WOD

*Break up however you want, as long as you do all the reps. Doesn’t matter the order or the Rep scheme.

100 Walking Lunges

100 Sit-ups

100 Double Unders

100 KB Deadlift Rx+70/53 Rx 53/35 Fit 35/25

OPTIONAL POST WOD

800m Run or 1000m Row