WODS

FRIDAY 9/21/18

STRENGTH

ON A 15:00 CLOCK
Build to a Heavy 3 Rep Bench Press

WORKOUT
AMRAP x 6 MINUTES
10/8 Calorie Row
12 Push-ups
14 Air Squat

-Rest 3:00-

REPEAT AMRAP!

OPEN GYM BONUS

STRENGTH

Deadlift
1.1.1.1.x4; (21x1); rest 3:00; increase load each set

-Rest as needed-

3 Sets
6/6 SL hip extension  (2112)
100’ DBall Carry
-Rest as needed between sets-

GYMNASTICS
EMOM x 20:00 
Min 1 - :30 Freestanding Handstand hold
Min 2 - :30 Hollow Rocks
Min 3 - :30 Triple Under Practice
Min 4 - 3/3 Pistols (30X0) 

CONDITIONING
7 Sets (80%)
12 Thrusters (100/65) 
15/10 Cal Bike
-Rest :90-

THURSDAY 9/20/18

 EXTENDED WARM-UP

EMOM x 8 MINUTES
Min 1 -- 5-8 Pull-ups*
Min 2 -- 5 TNG Deadlift (30X1)**

*Progress the pull-up as needed each min
**Building each set to workout weight

WORKOUT
FOR TIME
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155) | (185/135)
1-2-3-4-5-6-7-8-9-10
Bar Muscle-Up

OPEN GYM BONUS  

ACTIVE REST
AM
Swim 30-40:00

PM
Yin Yoga or Flow Stretching 30 Minutes

*whatever it is make it easy and restorative

WEDNESDAY 9/19/18

 WORKOUT

AMRAP x 21 MINUTES
6/6 Uneven KB Front Rack Lunge
(70/53) | (53/35)*
15/12 Calorie Bike
18 Toe to Bar

*Hold single KB in front rack on one side (opposite side unloaded). Complete six reps of lunge, switch bell to opposite side.

CASH OUT
5:00 EZ Pedal on Bike

OPEN GYM BONUS  

STRENGTH

4 Sets
1 Snatch Pull + 1 Low Hang Squat Snatch + 1 OHS + 1 Snatch Balance; 70%+; rest as needed between sets

5 Sets
1 Clean Pull + 1 Low Hang Squat Clean; 70+%; rest as needed between sets

3 Sets
2 Snatch Pulls (2s pause below knee on the way up); 105%; rest as needed between sets

3 Sets
2 Clean Pulls (2s pause below the knee on the way up); 105%; rest as needed between sets 

GYMNASTICS
EMOM x 20:00
Min 1 - :30 Practice Press to Handstand
Min 2 - :30 L-sit Hold
Min 3 - :30 Triple Under Practice
Min 4 - 3/3 Pistols (30X0)

CONDITIONING
5 Sets (85%)
3:00 Run

-Rest 1:30-

3:00 Bike

TUESDAY 9/18/18

 STRENGTH

BACK SQUAT
5 x 3 (21X1)*

*Use same weight across for each set of 3 from last week’s heavy building set of 5

WORKOUT
EMOM x 14 MINUTES
MIN 1 -- 14 Burpee Over Bar
MIN 2 -- 10 Back Squat (155/105) | (115/85)

OPEN GYM BONUS

STRENGTH
Power Snatch from the blocks (set-up right above knee); 4x2; 75-80%; rest 2:00

Power Clean from the blocks (set-up right above knee); 4x2; 75-80%; rest 2:00

Back Rack Alternating Lunge
8-8-6-6; (21x1); rest 2:00-3:00

GYMNASTICS
3x10
Banded pull aparts on foam roller
-Rest as needed between sets-

3x5
Isometric External Rotation (ER) Holds with Band
-Rest as needed between sets-

3x10
Floor Overhead (OH) Flexion with Band
-Rest as needed between sets-

3x8 (each side/alternating)
Push Up Hold with Alternating Shoulder Taps
-Rest as needed between sets-

3x10
Wall Slides with Bands
-Rest as needed between sets

CONDITIONING

30:00 EZ Bike (Breath through nose only)

MONDAY 9/17/18

 STRENGTH

ON A 15:00 CLOCK
Build to a Moderate-Heavy 5 Rep Push Press*

*Stay below 5RM and below “Heavy”. Bar should move fast and smooth.

WORKOUT
“Pushing Nancy”
5 ROUNDS FOR TIME
400m Run
15 Push Press (115/75) | Scaling Option  (95/65)

OPEN GYM BONUS  

STRENGTH

SA DB Bench Press; 8/8x3; (21x1); rest :90 between sets
Bent Over Rows; 5x5; (21x1); rest :90

GYMNASTICS
EMOM x 20:00
Min 0-5: 2 Def sHSPU (tough)
Min 6-10: 3-5 Burpee RMU 
Min 11-20: 6 TTB + 25’ HSW

CONDITIONING

8 Sets (80%)
14 Cal Bike
14 Cal Row
14 Cal Ski 
-Rest 1:00-

SATURDAY 9/15/18

IMG_1296.JPG

WORKOUT

FOR TIME
400m Run
100 Double Unders
35 KB Front Rack Lunges (35/25)
25 Hand Release Push-ups
50 Up/Downs
25 H-R Push-ups
35 KB FR Lunges (35/25)
100 Double Unders
400m Run

*20# Vest Optional

OPEN GYM BONUS  

STRENGTH

Snatch
3x3; 80%; rest as needed between sets

Clean
3x3; 80%; rest as needed between sets

GYMNASTICS
AMRAP x 10:00 (85%)
15 TTB
15/10 Cal Bike
5 BMU 
15/10 Cal Bike

-Rest 5:00-

AMRAP x 10:00 (85%)
10 sHSPU
200m Ski
12 C2B
200m Row

CONDITIONING
60:00 Hike

 

FRIDAY 8/15/18

WORKOUT

I. KAREN
FOR TIME
150 Wall Balls (20/14)

-Rest 3:00-

II. ISABEL
FOR TIME
30 Power Snatches (135/95)

*8:00 Cap on Each Workout

OPEN GYM BONUS 

STRENGTH 3 Sets
100’ Front Rack Yoke Carry (tough)
10 Good Mornings (moderate)
100’ OH DBL KB Carry (tough)
10 DBalls Over Shoulder

-Rest 2:00-

GYMNASTICS
EMOM x 20:00 MINUTES
Min 1 - :30 Freestanding Handstand hold
Min 2 - :30 Hollow Rocks
Min 3 - :30 Triple Under Practice
Min 4 - 3/3 Pistols (30X0) 

CONDITIONING
7 Sets (80%)
7 Thrusters (95/65)
15/10 Cal Row
-Rest :90-

THURSDAY 9/13/18

SKILL SESSION

ON A 12:00 CLOCK
Skill & Prep Work for Gymnastics (handstand push ups and pull ups)

WORKOUT
EMOM x  21 MINUTES
Min 1 - 2-8 Reps of (handstand push ups and pull ups) alternate each time through
Min 2 - 12/10 Calorie Bike
Min 3 - :50 in any static hold

*GOAT work should 3-8 Reps of a gymnastic skill to help build volume or exposure to a movement.

*Athletes have choice of static hold in third minute...plank, side plank, hollow, FLR, wall squat, squat, handstand, chin-up/pull-up, heavy front rack, heavy suitcase, etc.

OPEN GYM BONUS 

ACTIVE REST
AM
Swim 30-40 Minutes

PM
Yin Yoga or Flow Stretching 30 Minutes

*whatever it is make it easy and restorative

WEDNESDAY 9/12/18

 WORKOUT

FOR TIME
50-40-30-20-10
KB Swing (53/35)
Mountain Climbers

*20/15 Cal Row at end of each round

*Mountain climbers are counted 1L / 1R = 1 Rep

CASH OUT
5:00 Flow Stretching

OPEN GYM BONUS  

STRENGTH

5 Sets
1 Hang Squat Snatch + 1 Low Hang Squat Snatch + 1 OHS + 1 Snatch Balance; 60%+; rest as needed between sets

5 Sets
1 High Hang Squat Clean + 1 Low Hang Squat Clean; 60+%; rest as needed between sets

3 Sets
2 Snatch Pulls (3s pause below knee on the way up); 100%; rest as needed between sets

3 Sets
2 Clean Pulls (3s pause below the knee on the way up); 100%; rest as needed between sets 

GYMNASTICS
EMOM x 20:00 MINUTES
Min 1 - :30 Practice Press to Handstand
Min 2 - :30 L-sit Hold
Min 3 - :30 Triple Under Practice
Min 4 - 3/3 Pistols (30X0)

CONDITIONING
3 Sets (85%)
4:00 Run

-Rest 2:00-

4:00 Bike

-Rest 2:00-

TUESDAY 9/11/18

IMG_1293.JPG

STRENGTH

Build to a 5 Rep Back Squat (31X1)

WORKOUT
AMRAP x 12 MINUTES
7 DB Front Squats (50/35)
7 Box Jump (24/20”)

*2 Burpees top of every minute, including 0:00

OPEN GYM BONUS  

STRENGTH
Power Snatch from the blocks (set-up right below knee); 4x2; 75-80%; rest 2:00

Power Clean from the blocks (set-up right below); 4x2; 75-80%; rest 2:00

Split Squat
3x8/8;(31x1); rest 1:00 between sets

GYMNASTICS
3x10
Banded pull aparts on foam roller
-Rest as needed between sets-

3x5
Isometric External Rotation (ER) Holds with Band
-Rest as needed between sets-

3x10
Floor Overhead (OH) Flexion with Band
-Rest as needed between sets-

3x8 (each side/alternating)
Push Up Hold with Alternating Shoulder Taps
-Rest as needed between sets-

3x10
Wall Slides with Bands
-Rest as needed between sets

CONDITIONING
30:00-60:00 (60%/EZ)

Walk with 20# vest

MONDAY 9/10/18

 OLY COMPLEX

5 SETS

1 Power Clean
2 Hang Power Clean
3 Jerks

-Rest 1:30 between sets-

WORKOUT
FOR TIME
5 Clean & Jerk (135/95)
200m Run
10 Clean & Jerk (135/95)
400m Run
20 Clean & Jerk (135/95)
800m Run

OPEN GYM BONUS  

STRENGTHBench Press; 4x8; (21x1); rest :90 between sets
Bent Over Rows; 4x8; (21x1); rest :90

GYMNASTICS
EMOM x 20:00
Min 0-5: 1 Def sHSPU (tough)
Min 6-10: 1-3 sRMU
Min 11-20: 8 TTB + 8 Push-ups

CONDITIONING
10 SETS (80%)
10 Cal Bike
10 Cal Row
10 Cal Ski
-Rest 1:00-