Aug 9 2021

by admin | Aug 8, 2021 | WOD

Monday, August 9, 2021

WARM UP - MOBILITY
Pull out an empty barbell, kettlebell, wallball, skipping rope, and box

Full body dynamic warm-up and stretch out.
Review and warm-up 5-10 of each WOD movement and prepare for WOD.

WOD A
JULIA
Complete for time with a partner:
1986m run (Crab Park pier) or row
Then;
2 Rounds of:
33 Burpees
33 Kettlebell swings 24/16kg
33 Box jumps 24/20"
33 Weighted sit-ups 20/14lb
33 Wallballs 20/14lb
33 Double-unders
33 Power cleans 95/65lb
Then;

1 Strict pull-up!

Partners run (or row) together.
Split the work evenly as possible with one partner working at a time.
Team time once both partners complete the last strict pull-up.

ACCESSORY
Cool down, roll out, stretch/mobilize

Aug 8 2021

by admin | Aug 7, 2021 | WOD

Sunday, August 8, 2021
WARM UP - MOBILITY
** Grab a red band, PVC pipe & barbell **.
PVC thoracic rotations & shoulder openers, hip openers

Red band shoulder warmups

3 position snatch warmup

WOD A
3 POSITION SNATCH
18 mins to work on technique and build to a heavy 3 position snatch

• High hang, above knees, floor
• Snatches can be power or squat
• You can drop and reset after second snatch

WOD B
3 PAUSE FRONT SQUATS + 3 FRONT SQUATS
Pause for 3 secs on first 3 reps
In the remaining time in class, build to a heavy set of 3 pause front squats + 3 front squats

Aug 7 2021

by admin | Aug 6, 2021 | WOD

Saturday, August 7, 2021
WARM UP - MOBILITY

2-3 mins High knees, butt kicks, jumping jacks etc.

2 Sets:
12-16 Banded dead bugs
8-12 Air squats / Wallballs
6-8 Beat swings / TTB
6-8 Cobra push-ups / burpees

WOD A
CHEEKY LITTLE SATURDAY
Complete for time:
1) 1km run
2) 21-15-9- reps of:
Toes to bar
Wallballs 20/14lb
3) 1km run

4) 45 Burpee pull-ups

• Sub run for 1km row, ski, or 2km bike
• Scale burpee pullup reps down by 10-15 as needed, and scale progression to burpee jumping pullup

Aug 6 2021

by admin | Aug 5, 2021 | WOD

Friday, August 6, 2021
WARM UP - MOBILITY
Big dynamic warmup (open hips and front rack)
Big BB warmup for WOD A

WOD A
3 POSITION CLEAN + 1 JERK
15 mins to work on technique and build to a heavy 3 position clean + jerk

• High hang, above knees, floor
• Cleans can be power or squat
• You can drop and reset after second clean

WOD B
BAD HABBITS
5 Rounds for time:
5 Deadlifts 275/185lb
10 DB shoulder to overhead 2 x 50/35lb
30 Double unders

Aug 5 2021

by admin | Aug 4, 2021 | WOD

Thursday, August 5, 2021
WARM UP - MOBILITY
** Setup for incline bench **

Shoulder circles/rotations, pec openers

2 sets:
12-15 Band pec flies
12-15 Band pull-aparts
12-15 Tricep press-downs
12-15 Empty bar incline bench press

WOD A
INCLINE BENCH PRESS X 6
E3MOM x 5 super sets:
10/8/6/6/6 Incline bench press

12-15 Banded face-pulls

• Start at 50-60% of 1RM bench press and build as needed. Each set should be challenging but not maximal

WOD B
BODY-ODDY-ODDY-WEIGHT
15 min AMRAP:
10 Ring rows
15 Push-ups
20 Sit-ups

ACCESSORY
3 Super sets:
8-10 DB French press
16-20 Alt. DB bicep curls

• rest 90 secs -

Aug 4 2021

by admin | Aug 3, 2021 | WOD

Wednesday, August 4, 2021
WARM UP - MOBILITY
Big hips and thoracic warmup:

Hip rotations, 90/90's, cat-cows, hip opener lunge + rotations etc.

Glute, core & squat activation

WOD A
BACK SQUAT X 8
BACK SQUAT X 6
E2.5MOM x 5 sets:

10/8/6/6/6 Back squats

• Start squats at approx. 55-65% of 1RM and build as needed. Sets should all be challenging but not maximal, try to build from the 8's 2 weeks ago (measure there for reference)

WOD B
LEG CEMETERY
4 Rounds for time:
8 Double KB front squats 2 x 24/16kg
12 KB lunges (KB's by sides)
16/12 Cal row or ski, 12/9 cal bike
ACCESSORY
Cool-down with an easy 3-5 min row, ski or bike, couch stretch x 2 mins /side, hip opener lunge / pigeon pose x 2 mins /side

Aug 3 2021

by admin | Aug 2, 2021 | WOD

Tuesday, August 3, 2021
WARM UP - MOBILITY
** Grab a BB **

5-7 mins full body dynamic stretch

Warmup some reps of BB movements, alternating with beat swings, down dog HSPU's etc.
** 30 mins total for WOD A **

WOD A
THE GENERAL PT. 1 OF 2
3 Rounds of:
3 min AMRAP w / 90 secs rest between rounds
3 Bar Muscle Ups
6 Thrusters 95/65lb

9 Burpees

-Pick up where you left off each round "Chief" style
-Score = total rounds & reps completed
-Sub BMU'S for CTB's, Pullups, or Jumping
--- REST 3 MINS BEFORE STARTING PT. 2 ---

THE GENERAL PT. 2 OF 2
3 Rounds of:
3 min AMRAP w / 90 secs rest between rounds
3 Strict HSPU's
6 SDHP 95/65lb

9 Box Jumps 24/20"

• HSPU's can be against a wall, against band, or off a box. Bring reps up to 6 if going from box.
  ACCESSORY
  2-3 sets, easy pace:
  8-10 SA off-the-knee external rotations /side
  8-10 ATYT's w/ light plates