Comment

February 9th WOD

February 9, 2017

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Obstacle Course

Or

Game

Coach Warm Up

STRENGTH:

5 Min Amrap

Back Squats @70%

METCON:

10 Min Amrap

30 Dubs/90 Singles

15 Snatch 75/55

ACCESSORY:

100 Banded Lat Pull Downs

3x8 Banded Walk

     

3 Rounds

10 HS Press

10 GHD Back Ext

Hamstring/Wall

Banded Shoulder

 


MODWOD PROGRAM

WARM UP:

Obstacle Course

Or

Game

Coach Warm Up

STRENGTH:

5 Min Amrap

Back Squats @70%

METCON:

10 Min Amrap

30 Dubs/90 Singles

10 Snatch 45/35

ACCESSORY:

100 Banded Lat Pull Downs

3x8 Banded Walk

     

3 Rounds

10 HS Press

10 GHD Back Ext

Hamstring/Wall

Banded Shoulder

Comment

Comment

February 8th WOD

February 8, 2017

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Agility Ladder

Bear Crawl

Broad Jumps

STRENGTH:

5 RM Push Jerk

METCON:

10-9-8-7-6-5-4-3-2-1

Burpees

Box Jumps

Cal Row

ACCESSORY:

Turkish Get Up

4x2 Ea Side

 

Bring Sally Up

Sit Ups

 

Lizard

Counter

Frog

MODWOD PROGRAM

WARM UP:

 

Agility Ladder

Bear Crawl

Broad Jumps

 

STRENGTH:

5 RM Push Jerk

METCON:

 

10-8-6-4-2

Burpees

Box Jumps

Cal Row

 

ACCESSORY:

Turkish Get Up

 

4x2 Ea Side

 

Bring Sally Up

Sit Ups

 

Lizard

Counter

Frog

 

Comment

Comment

February 7th WOD

February 7, 2017

Tuesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Soldier Walks

Lunge/Twist

Inchworms

Spiderman

10 Wall Squats

10 Shoulder Retractions

10 Banded Pull Aparts

 

STRENGTH:

3 Position Pause DL 5x3 @65%

METCON:

7 Min Amrap

3 Front Squats135/95

3 C2B/MU

*add 3 reps ea rd

ACCESSORY:

50 Banded Good Mornings

Tricep Complex

50 Tricep Pull Downs

3 Rounds

20 Hollow Rock

20 Switch Leg V-Ups

20 Switch Leg Superman

Pigeon

Straddle

Lat Stretch

Scorpion

MODWOD PROGRAM

WARM UP:

Soldier Walks

Lunge/Twist

Inchworms

Spiderman

10 Wall Squats

10 Shoulder Retractions 

10 Banded Pull Aparts 

STRENGTH:

3 Position Pause DL 5x3 @65%

METCON:

7 Min Amrap

3 Front Squats 75/55

3 Ring Rows

*add 3 reps ea rd

ACCESSORY:

50 Banded Good Mornings

Tricep Complex

50 Tricep Pull Downs

3 Rounds

20 Hollow Rock

20 Switch Leg V-Ups

20 Switch Leg Superman

Pigeon

Straddle

Lat Stretch

Scorpion

Comment

Comment

February 6th WOD

February 6, 2017

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

5 Ytwl

10 Pass Thru/Side To Side

Over/Under

Side to Side Lunge

STRENGTH:

3 RM OverHead Squat

 

METCON:

4 Rounds

5 Power Cleans 155/105

5 Push Jerk

10 V-Ups

ACCESSORY:

5x5 Seated Box Jumps

Banded Shoulder

 

3 Rounds

10 Plank/Push Up

10 Hip Drops

30 Sec Bridge

Traps-L Ball

Counter

Saddle in Archer

Couch


MODWOD PROGRAM

WARM UP:

5 Ytwl

10 Pass Thru/Side To Side

Over/Under 

Side to Side Lunge

STRENGTH:

3 RM OverHead Squat

METCON:

3 Rounds

10 Power Cleans

8 Push Jerk

10 In and Outs

ACCESSORY:

5x5 Seated Box Jumps

Banded Shoulder

 

3 Rounds

10 Plank/Push Up

10 Hip Drops

30 Sec Bridge

Traps-L Ball

Counter

Saddle in Archer

Couch

Comment

Comment

February 3rd WOD

February 3, 2017

Friday

RX PROGRAM

WARM UP:

 

Relay Races

Bear Crawl

Duck Walks

Plank Wal

 

STRENGTH:

 

Bench-Floor 5x5

Between Sets

5 Strict Pull Ups/C2

METCON:

PARTNER WOD

2 Min Ea. Station

One Works + Partner Holds

Wall Balls-Hang from Bar

KBS-Planks

Front Squats-Plate OH

Dubs-Rest

ACCESSORY:

 

Hammer Curls

Weighted Step Ups

3x12

100 Partner Med Ball Sit Ups

Lizard

Childs Pose

Counter


Comment

Comment

February 2nd WOD

February 2, 2017

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Agility Ladder

Hops Tabata

STRENGTH:

12 Min Emom

Every 90 Sec

1 Clean Pull + 2 Squat Cleans

METCON:

21-15-9

Deadlifts

Box Jumps

ACCESSORY:

Weighted Hip Bridges

KB Bent over Row

3x10

Atomic Sit Ups

Barbell Roll Outs

Back Ext

RomWod

Scorpion

Straddle

Traps

Pigeon


MODWOD PROGRAM

WARM UP:

 

Agility Ladder

Hops Tabata

 

STRENGTH:

 

12 Min Emom

Every 90 Sec

1 Clean Pull + 2 Squat Cleans

METCON:

 

21-15-9

Deadlifts

Step Ups

ACCESSORY:

 

Weighted Hip Bridges

KB Bent over Row

3x10

Atomic Sit Ups

Barbell Roll Outs

Back Ext

RomWod

Scorpion

Straddle

Traps

Pigeon

Comment

Comment

February 1st WOD

February 1, 2017

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Mobility

Leg Swings

STRENGTH:

10 Min Emom

Odd-Row for Meters

Even 5 Dips

METCON:

Death By Burpees

Rest 2 Mi

1 Mile Run

ACCESSORY:

Hammer Curls

Side Squats

4x10

Coach Leads Abs

Archer in Saddle

Couch

Plate/Band Calf


MODWOD PROGRAM

WARM UP:

 

Mobility

Leg Swings

 

STRENGTH:

 

10 Min Emom

Odd-Row for Meters

Even 5 Dips 

METCON:

 

Death By Burpees

Rest 2 Min

800M Run

ACCESSORY:

 

Hammer Curls

Side Squats

4x10

Coach Leads Abs

Archer in Saddle

Couch

Plate/Band Calf

Comment

Comment

January 31st WOD

January 31, 2017

Tuesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Shld Mobility

10 Pass Thru

10 OHS

10 Banded Pull 

Aparts

10 Shld Retractions

Burgener Warm Up

STRENGTH:

12 Min Emom

Min1-6 Hang 1 

Snatch + 1 OHS

Min 6-12

1 Snatch Pull + 1 

Snatch

Building up to a Heavy Load

METCON:

For Time

30 Pull Ups

50  FR Lunges 

75/55

30 HSPU

ACCESSORY:

Shld Complex Bands

PVC Pipe

 20 Sec Hollow Hold + 10 Figure 8

20 Sec Arch Hold + 10 Figure 8

RomWod

Smash


MODWOD PROGRAM

WARM UP:

Shld Mobility

10 Pass Thru

10 OHS

10 Banded Pull 

Aparts

10 Shld Retractions

Burgener Warm Up

STRENGTH:

12 Min Emom

Min1-6 Hang 1 

Snatch + 1 OHS

Min 6-12

1 Snatch Pull + 1 

Snatch

Building up to a Heavy Load

METCON:

3 Rounds

10 Ring Rows

10 KB Lunges

10 Box HSPUs

ACCESSORY:

Shld Complex Bands

PVC Pipe

 20 Sec Hollow Hold + 10 Figure 8

20 Sec Arch Hold + 10 Figure 8

RomWod

Smash

Comment

Comment

January 30th WOD

January 30, 2017

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Game

PVC Pipe/Farmers and Lumber Jacks

Inchworms Down

Spiderman Back

20 Jumping Jacks

20 Windmill

High Knees

Butt Kickers

Side Shuffle

10 Wall Therapy Squats

STRENGTH:

1.25 Front Squat

5x3 @65%

Between Sets 

30 Sec L-Sit

METCON:

5 Rounds

200 M Run

15 Push Ups

10 Toes To Bar

ACCESSORY:

Banded Walks 4x10

Windshield Wipers

Scissors

Swimmers

Prone Cobra

4x10

KB Chest Smash

KB Ankle Mobility

Banded IT Band


MODWOD PROGRAM

WARM UP:

Game

PVC Pipe/Farmers and Lumber Jacks

Inchworms Down

Spiderman Back

20 Jumping Jacks

20 Windmill

High Knees

Butt Kickers

Side Shuffle

10 Wall Therapy Squats

STRENGTH:

1.25 Front Squat

5x3 @65%

Between Sets 

30 Sec L-Sit

METCON:

PARTNER WOD

3 Rounds

200 M Run

10 Box Push Ups

15 Knee Raises or Ground Toes to Bar

ACCESSORY:

Banded Walks 4x10

Windshield Wipers

Scissors

Swimmers

Prone Cobra

4x10

KB Chest Smash

KB Ankle Mobility

Banded IT Band

Comment

Comment

January 27th WOD

January 27, 2017

Friday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

3 Rds

10 Partner Wall Balls

16 Med Ball Sit Ups

10 Chest Pass Burpee

STRENGTH:

Bench

6x4 @70%

METCON:

PARTNER WOD

2 Rounds

1000 M Row/800 M Run

50 KBS 53/35

30 Burpee Box Jumps

15 Pull Ups

100 Dubs

ACCESSORY:

Rope Climb or Rope Pulls

 

Abs

 

 

 

Stretches

Smash Everything

Straddle

Scorpion


MODWOD PROGRAM

WARM UP:

3 Rds

10 Partner Wall Balls

16 Med Ball Sit Ups

10 Chest Pass Burpee

STRENGTH:

Bench

6x4 @70%

METCON:

2 Rounds

1000 M Row/800 M Run

50 KBS 53/35

30 Burpee Box Jumps

15 Pull Ups

100 Dubs

ACCESSORY:

Rope Climb or Rope Pulls

 

Abs

 

 

 

Stretches

Smash Everything

Straddle

Scorpion

Comment

Comment

January 26th WOD

January 26, 2017

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Banded Shld

Towel Rings

Burgener Warm Up

STRENGTH:

13 Min Emom

Odd-3 Power Cleans @70%

Even-20 Sec Hollow Hold +20 Sec Squat Hold

METCON:

4 Rounds

5 Snatch 95/65

5 Thrusters

200 M Row

ACCESSORY:

HS Holds or Walks

 

Stretches

RomWod


MODWOD PROGRAM

WARM UP:

Banded Shld

Towel Rings

Burgener Warm Up

STRENGTH:

13 Min Emom

Odd-3 Power Cleans @70%

Even-20 Sec Hollow Hold +20 Sec Squat Hold

METCON:

3 Rounds

8 Snatch 45/35

8 Thrusters

200 M Row

ACCESSORY:

HS Holds or Walks

 

Stretches

RomWod

Comment

Comment

January 25th WOD

January 25, 2017

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Ankle and Shld Mobility

Coach Choice

STRENGTH:

1x400 M Run/Row 500 M

2x200 M Run/Row 300 M

METCON:

3 Min Amrap + 1 Min Rest X4

30 Dubs/15 Attempts

12 Push Ups

10 V-Ups

ACCESSORY:

KB One Arm Bent Over Row 3x10

Hammer Curls 3x10

 

Abs

 

Stretches

Cobra

Calf/Ankle Smash

Banded IT Band

Chest Smash


MODWOD PROGRAM

WARM UP:

Ankle and Shld Mobility

Coach Choice

STRENGTH:

1x400 M Run/Row 500 M

2x200 M Run/Row 300 M

METCON:

3 Min Amrap + 1 Min Rest X3

50 Singles

10 Box Push Ups

10 Mod V-Ups

ACCESSORY:

KB One Arm Bent Over Row 3x10

Hammer Curls 3x10

 

Abs

 

Stretches

Cobra

Calf/Ankle Smash

Banded IT Band

Chest Smash

Comment

Comment

January 24th WOD

January 24, 2017

Tuesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Med Ball Races

STRENGTH:

Seated Press

5 x 5 @ 50%

METCON:

10 Minute AMRAP

10 Deadlifts 185/135

10 Toes to Bar

10 HSPU

ACCESSORY:

Tricep Complex

Clock Lunges 3 x 2 Each Side


MODWOD PROGRAM

WARM UP:

Med Ball Races

STRENGTH:

Seated Press

5 x 5 @ 50%

METCON:

10 Minute AMRAP

10 Deadlifts (coach determined weight)

10 Grounded Toes to Bar or Knees Raises

10 Box HSPU

 

ACCESSORY:

Tricep Complex

Clock Lunges 3 x 2 Each Side

Comment

Comment

January 23rd WOD

January 23, 2017

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

2

10 Reg Jumping Jacks

10 Front to Back Jumping Jacks

5 Spiderman ea side-knee to elbow then point other side

 Windmill

5 Inchworms

Side walking hurdle

Front walking hurdle

Walking Pigeon

10 Lunge w/ twist

High Knees

Butt Kicks

STRENGTH:

10 Min Emom

Odd-5 Back Squats @70%

Even-3-5 Strict Pull Ups or 2 Neg or 5 Hard Ring Rows

METCON:

12 Min Emom-Every 3 Min

12 Front Squats 95/65

12 Burpees

200 M Run Together

ACCESSORY:

50 Banded Pull Downs

3x10 Banded Walks

Abs

Stretches

1 Min Ea Stretch

Couch

Straddle

Chest on Rig


MODWOD PROGRAM

WARM UP:

10 Reg Jumping Jacks

10 Front to Back Jumping Jacks

5 Spiderman ea side-knee to elbow then point other side

 Windmill

5 Inchworms

Side walking hurdle

Front walking hurdle

Walking Pigeon

10 Lunge w/ twist

High Knees

Butt Kicks

STRENGTH:

10 Min Emom

Odd-5 Back Squats @70%

Even-3-5 Strict Pull Ups or 2 Neg or 5 Hard Ring Rows

METCON:

12 Min Emom-Every 3 Min

10 Front Squats 45/35

10 Burpees

ACCESSORY:

50 Banded Pull Downs

3x10 Banded Walks

Abs

Stretches

1 Min Ea Stretch

Couch

Straddle

Chest on Rig

Comment

Comment

January 20th WOD

January 20, 2017

Friday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

2 Rounds

Partner Banded Running Down and Back

10 Partner Wall Balls

10 Partner Med Ball Sit Ups

STRENGTH:

Sumo DL-1 RM

5-10 Weighted Dips between sets

METCON:

Partner WOD

20 Minute AMRAP

10 Bench Press-70%-Partner Holds Plank

40 Russian KBS 53/35-Partner Hangs from Bar

200 M Run Together

ACCESSORY:

30 Barbell Sit Ups


MODWOD PROGRAM

WARM UP:

2 Rounds

Partner Banded Running Down and Back

10 Partner Wall Balls

10 Partner Med Ball Sit Ups

STRENGTH:

Sumo DL-1 RM

5-10 Weighted Dips between sets

METCON:

Partner WOD

20 Minute AMRAP

10 Bench Press-70%-Partner Holds Plank

40 Russian KBS 53/35-Partner Hangs from Bar

200 M Run Together

ACCESSORY:

30 Barbell Sit Ups

Comment

Comment

January 19th WOD

January 19, 2017

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

9 Min EMOM

2 Cleans @ 70-75%

METCON:

12 Min Amrap

10 Air Squats

1o Toes to Bar

10 Push Ups

ACCESSORY:

4x10 Banded Lat Pull Down Side to Side

3x30 Sec Bar Hangs or 4x3 Neg Pull Ups

 

Abs

3x10 Atomic Sit Ups

3x10 BB Rollouts

 

Stretches

ROMWOD


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

9 Min EMOM

2 Cleans @ 70-75%

METCON:

12 Minute AMRAP

10 Air Squats

10 Ground TTB

10 Box Push Ups

ACCESSORY:

4x10 Banded Lat Pull Down Side to Side

3x30 Sec Bar Hangs or 4x3 Neg Pull Ups

 

Abs

3x10 Atomic Sit Ups

3x10 BB Rollouts

 

Stretches

ROMWOD

Comment

Comment

January 18th WOD

January 18, 2017

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Push Jerk

5x3 @ 70%

METCON:

4 Rds

50 Dubs

15 V-Ups

400 M Row

ACCESSORY:

Weighted Hip Bridges

 

Abs

3 Rds

15 Leg Drops

15 Med Ball Twists

15 Med Ball Sit Ups

 

Stretches

Banded It Band

Banded Shld

Calf/Ankle Stretch

Scorpion


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Push Jerk

5x3 @ 70%

METCON:

3 Rds

50 Singles

15 Mod V-Ups

300 M Row

ACCESSORY:

Weighted Hip Bridges

 

Abs

3 Rds

15 Leg Drops

15 Med Ball Twists

15 Med Ball Sit Ups

 

Stretches

Banded It Band

Banded Shld

Calf/Ankle Stretch

Scorpion

Comment

Comment

January 17th WOD

January 17, 2017

Tuesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

12 Min Emom

Min 1-5-10 Strict Pull Ups

Min 2-10 KB Lunges

Min 3-5-10 Strict Hspu

Min 4-10 Dips

METCON:

21-15-9

Thrusters 95/65

400 M Run

ACCESSORY:

Tricep Complex

Banded Walks

 

Abs

GHD-Pipe hollow hold + Figure 8

GHD-Pipe Arch hold + Figure 8

 

Stretches

RomWod


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

12 Min Emom

Min 1-5-10 Strict Pull Ups

Min 2-10 KB Lunges

Min 3-5-10 Strict Hspu

Min 4-10 Dips

METCON:

15-9-6

Thrusters 45/35

400 M Run

ACCESSORY:

Tricep Complex

Banded Walks

 

Abs

GHD-Pipe hollow hold + Figure 8

GHD-Pipe Arch hold + Figure 8

 

Stretches

RomWod

Comment

Comment

January 16th WOD

January 16, 2017

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Box Squats 

6 x 3 @ 75%

METCON:

12-9-6-3-6-9-12

Power Cleans 95/65

Bar Over Burpees

ACCESSORY:

Single Band internal and external

Plank Walk Outs 3 x 10

Side Plank Walk Outs 3 x 10

Reverse Plank 3 x 30 Seconds

Stretches

Banded Shoulder 

Saddle

Straddle

Scorpion


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Box Squats 

6 x 3 @ 75%

METCON:

15-12-9-6-3

Power Cleans 45/35

Burpees

ACCESSORY:

Single Band internal and external

Plank Walk Outs 3 x 10

Side Plank Walk Outs 3 x 10

Reverse Plank 3 x 30 Seconds

Stretches

Banded Shoulder 

Saddle

Straddle

Scorpion

Comment

Comment

January 13th WOD

January 13, 2017

Friday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Med Ball Warm Up

STRENGTH:

Bench 1 RM or 5x5 70%

Bent Over Rows 4x10-Heavy

METCON:

Partner Wod

2 Rounds

50 TTB

50 HSPU

50 SDHP 53/35

50 Power Cleans 95/65

ACCESSORY:

Group Stretching


MODWOD PROGRAM

WARM UP:

Med Ball Warm Up

STRENGTH:

Bench 1 RM or 5x5 70%

Bent Over Rows 4x10-Heavy

METCON:

Partner Wod

2 Rounds

50 TTB

50 HSPU

50 SDHP 53/35

50 Power Cleans 95/65

ACCESSORY:

Group Stretching

Comment