Wod

Monday August 20, 2018


August Events Buddy Day Saturday August 25 at Marine Park

Labor Day Schedule - 8am , 9am and 10am Only


Workout of the Day

Warm Up 200 Meter Run + Line Drills Quad Stretch Knee to Chest Solider Kicks Cradle Stretch Walking Samson Inchworm Toe Walk Heel Walk Side Shuffle High Knees Butt Kickers + With an Empty Barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Mobility 10 Squat Stretches 1 Min Front Rack Stretch

Skills & Drills Hang Squat Clean Focus: Shrug Under

Movement Prep 3 High Hang Power Cleans 3 Hgh Hang Power Clean + Front Squat 3 Hang Power Cleans 3 Hang Squat Cleans

Running Focus: Mid Foot Strike; Slight Forward Lean

Movement Prep 15 Sec Jog in Place (Pull Heel to Hamstring) 15 Sec Jog in Place against Partner 100m Run

Part I EMOM 10

2 Hang Squat Cleans + 1 Front Squat

Part II 200m Run 8 Hang Squat Cleans (95/65)


Accessory For Time 30 Muscle Ups

*If can not perform muscle ups perform 10 Sets 3 Strict Chest to Bar Pull Ups 3 Dips 3 Muscle Up Transitions on Low Rings


Sunday August 19, 2018


August Events Sunday 8/19 - No Weightlifting Buddy Day Saturday August 25 at Marine Park

Labor Day Schedule - 8am , 9am and 10am Only


Workout of the Day

Warm Up On an 8 Min Running Clock Round 1 10 Cal Row (moderate pace) 10 Air Squats (2 sec pause at bottom) 10 Push Ups (2 sec pause at top) 10 Strict Pull Ups (scale reps/sub neg/ring row) 10 Slow Plate Deadlifts 10 AbMat Sit Ups

Round 2 10 Cal Row (mod-high pace) 10 PVC Overhead Squats (2 sec pause at bottom) 10 Push-Up to Down Dog (2 sec pause in dd) 10 Strict Pull Ups 10 Plate Ground to Overhead 10 Strict Hanging Knee Raises

Skills & Drills Knees to Elbows

Movement Prep 10 Kips 8 Big Kips (more time behind bar in hollow) 6 Knees to Elbows

Training With a Partner Complete 100 Cal Row (Alt Every 25 Cal) -Directly Into- 3 Rounds 50 Knees to Elbows 50 Plate Ground to Overhead (45/25) -Directly Into- 100 Cal Row (Alt Every 25 Cal)

*Partner 1 works while Partner 2 Holds a plank.

Cool Down 2 Min Childs Pose 1 Min Seal Stretch 2 Min Pike Stretch 1 Min Straddle Stretch 2 Min Forward Leaning Straddle 1 Min Rebound (law on back and catch some nice physical and mental rest)


Saturday August 18, 2018


August Events Sunday 8/19 - No Weightlifting Buddy Day Saturday August 25 at Marine Park

Labor Day Schedule - 8am , 9am and 10am Only


Workout of the Day

Warm Up 4 Sets 100m Run 10 Up/Downs 20s Push Up Plank + With an Empty Barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 30s Handstand Hold 5 Strict Press 5 Still Legged Deadlifts 5 Front Squats 30s Handstand Hold

Skills & Drills Push Jerk

Movement Prep 5 Push Press 5 Push Jerks

In 2 sets perform 5 reps building to workout weight

Handstand Push Up Focus: Kipping

Movement Prep 2 Min Tripod Hold Practice 3-5 Bear Crawl Push Ups 3 Hand Stand Negatives 3 Kipping Attempts from bottom up 3 Handstand Push Ups

Movement Substitutions Scale Reps Scale ROM 4 SLOW Negatives Bear Crawl Push Up 15 Push Ups

Training 4 Rounds for Time (30 min Cap) 400m Run 12 Push Jerks (135/95) 12 Lateral Burpees over Bar 12 Handstand Push-Ups


Friday August 17, 2018


August Events Sunday 8/19 - No Weightlifting Buddy Day Saturday August 25 at Marine Park

Labor Day Schedule - 8am , 9am and 10am Only


Warm Up 3 Sets with a Partner Partner 1: 10/8 Cal Row Partner 2: Plank + 2 Sets Partner 1: 5 Single Leg Romanian Deadlift Partner 2: Tempo Push Ups (2121)

Mobility 1 Min Overhead Wall Stretch 1 Min Pike Stretch

Skills & Drills Deadlift

Movement Prep 5 Hip Hinges 5 Deadlifts

DB Bench Press

Movement Prep 8-10 reps with a Neutral Grip

Part I 3 Sets 8 Deadlifts (30x1 Tempo)

*Super set with... 8 DB Bench Press (30x1 Tempo)

Workout Prep 5 Single Arm KB Deadlifts (sumo stance) 5 Single Arm Russian KB Swings (sumo stance) 5 Double KB DL 5 Double Russian KB Swings

Part II AMRAP 9 16 Double KB Deadlifts (24kg/16kg) 12 Hand Release Push Ups 8 Double Russian KB Swings (24kg/16kg)


Thursday August 16, 2018


August Events Buddy Day Saturday August 25 at Marine Park

Labor Day Schedule - 8am , 9am and 10am Only


Workout of the Day

Warm Up AMRAP 5 (60% Pace) 25 Jumping Jacks 10 Plate Ground to Overhead 50ft Gun Walk with Plate

-Rest 1 Min-

AMRAP 4 (70% Pace) 20 Single Unders 10 Plate Squats 5 Ring Rows

-Rest 1 Min-

AMRAP 3 (80% Pace) 10 Double Unders/15 Sinlge Unders 5 Plate Thrusters 3 Strict Pull Ups (sub negatives) + With an Empty Bar Perform 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff Legged Deadlifts 5 Front Squats

Skills & Drills Barbell from Floor to Back Rack Focus:Receive the Bar

Movement Prep 3 Sets 1 Power Clean 1 Push Press 1 Lower to Back Rack

Pull Up Focus: Feet Together; Fast Push Away

Movement Prep 10 Kipping Swings 5 Kip and Pops off Bar 3 Kipping Pull Ups with 2 sec hold at top and Push Away 3 Kipping Pull Ups

Movement Substitutions Scale Reps Jumping Pull Ups Ring Rows

Workout Prep In 2-3 Sets perform 5 Back Squats building to workout weight

Training

In TABATA Format Complete...(20s On/10s Off)

30 Back Squats (155/105) (3 Min Cap) -30s Transition- 60 Pull Ups (4 Min Cap) -30s Transition) 80 Wall Balls (20/14) (5 Min Cap) -30s Transition- 200 Double Unders (6 Min Cap)

Score = Total Reps on Each Movement


Wednesday August 15, 2018


August Events Buddy Day Saturday August 25 at Marine Park

Workout of the Day

Warm Up 2 Rounds (Progress movements from R1 to R2) 10 MB Deadlifts------->10 MB Ground to Overhead 10 MB Front Rack Lunges ------> 10 MB Overhead Lunges 10 MB Push Press ------->10 MB Push Jerk 10 MB Front Squats -------> 10 MB Thrusters 200m Run + 2 Rounds 10 Small Weighted Arm Circles (both directions) 10 Weighted Front Raises 10 Weighted Side Raises 5 Push Up to Down Dog

Skills & Drills Sumo Deadlift High Pull Focus: Set Up Movement Prep 5 Sumo Deadlifts 5 Sumo Deadlifts + Shrug 5 Slow Sumo Deadlift High Pulls 5 Sumo Deadlift High Pulls Hang Power Clean Movement Prep 3 High Hang Muscle Cleans 3 High Hang Power Cleans 3 Hang Power Cleans Hang Power Snatch Movement Prep 3 High Hang Muscle Snatches 3 High Hang Power Snatches 3 Hang Power Snatches

Workout Prep 1 Set 5 SDHP (workout weight) 3 Burpees 5 Hang Power Cleans (workout weight) 3 Burpees 5 Hang Power Snatches (workout weight) 3 Burpees

Training EMOM 20 Min 1: 10 Sumo Deadlift High Pulls (75/55) + Max Burpees in Remainder of Min Min 2: 10 Hang Power Cleans (75/55) + Max Burpees in remainder of Min Min 3: 10 Hang Power Snatch (75/55) + Max Burpees in remainder of Min Min 4: Rest Score = Total Burpees


Tuesday August 14, 2018


August Events Buddy Day Saturday August 25 at Marine Park

Workout of the Day

Warm Up AMRAP 5 9 Russian KB Swings 6 Goblet Squats 3 Push Press/Arm

Mobility 1 Min Active Spiderman/Leg 1 Min Childs Pose

Skills & Drills Front Squat Focus: High Elbows; Bracing

Movement Prep 10 Front Squats

Push Press Focus: Shoulders Pointed Up

Movement Prep 10 Push Press

Part I 15 Min to find a 3RM Front Squat

Part II 12 Min to Find a 1RM Push Press

Part III 3 Sets - Each for Time 20/15 Cal Bike (25/20 Cal Row) 10/10 Reverse Lunges 1 Min Plank -rest 30s-


Accessory 10 Sets 7 Strict Handstand Push Ups 10 Chest to Bar Pull Ups 200m Recovery Run


Monday August 13, 2018


August Events Buddy Day Saturday August 25 at Marine Park

Workout of the Day

Warm Up AMRAP 6 (movements progress halfway through) 100m Jog 10 Blocked Squats 10 Scap Pull Ups ------> 10 Strict Knee Raises 5 Box Step Overs -------> 5 Box Jump Overs

Mobility 10 Squat Stretches

Skills & Drills Toes to Bar

Focus: Consistent Kip; Pull The Legs Back

Movement Prep 10 Kipping Swings 8 Big Kips 6 Kipping Knee Raises 4 Toes to Bar

Movement Substitutions -Scale Reps -Scale ROM -Kipping Knee Raises -Strict Knee Raises

Row Focus: Breathing

Movement Prep 250m Row

Training 2 Rounds for Time (25 Min Cap) 1000m Row 30 Toes to Bar 30 Box Jump Overs (24/20) 400m Run


Accessory

10 Min Bar Muscle Up Practice

Beginner -Deep Ring Rows or Strict Chest to Bar Pull Up -Bandy Press Downs

Intermediate -Hip to Bar Kips -Jumping Muscle Ups/Spotted Muscle Ups

Advanced -Focus on efficiency (ex: feet together, no chicken winging, no early pull, etc)


Sunday August 12, 2018

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August Events Buddy Day Saturday August 25 at Marine Park

Workout of the Day

Warm Up Speed Walk Tic-Tac-Toe + 1 Round 10 Cal Bike 10 KB Deadlifts 10 Up/Downs

1 Round 10 Cal Bike 10 KB Hip Pops 10 Push Ups

1 Round 10 Cal Bike 10 Russian KB Swings 10 Burpees

Skills & Drills American KB Swing

Movement Prep 2 Sets of 6-8 reps building to workout weight.

Training 10 Sets 10 Cal Bike 10 KB Swings (32kg/24kg) 10 Burpees -rest 1 min-


Saturday August 11, 2018


August Events Buddy Day Saturday August 25 at Marine Park

Workout of the Day

Warm Up 400m Run with Partner

Immediately Into

3 Rounds Partner 1: Plank Hold Partner 2: 5 Barbell Power Cleans + 5 Strict Presses

Immediately Into

2 Rounds Partner 1: 100m Run Partner 2: 5 Barbell Front Squats + 5 Push Press

Skills & Drills Bear Complex

Movement Prep 3 Power Cleans 3 Front Squats 3 Push Press 3 Back Squats 3 Push Press

Then: Each Partner perform 2 full complexes with bar

Workout Prep In 2 sets, perform the BC building to workout weight.

Training With a Partner Complete AMRAP 30 200m Run 3 Bear Complexes (135/95)

*Partner 1 completes a full round while Partner 2 rests

1 Bear Complex: Power Clean Front Squat Push Press Back Squat Push Press (from back rack)

 

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