Comment

March 13th WOD

March 13, 2017

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Group

3 Down and Backs

45 Couch

30 Sec Squat hold

Spiderman Down

20 Jumping Jacks

20 Arm Circles

5 YTWL

10 Hip Bridges

Walking Hurdles

Broad Jump

STRENGTH:

Front Squat

1 RM

Then

50% 20 Reps

60% 10 Rep

METCON:

12 Min Amrap

12 DL

8 Hang Power Cleans

6 S2OH

Rx=155/115

RX-135/95

ACCESSORY:

 

Hammer Curls 3x8

Tricep Complex

 

Bring Sally Up

Straddle

Scorpion

Smash

  Lat

  Bicep

  Trap

 


MODWOD PROGRAM

WARM UP:

Group

3 Down and Backs

45 Couch

30 Sec Squat hold

Spiderman Down

20 Jumping Jacks

20 Arm Circles

5 YTWL

10 Hip Bridges

Walking Hurdles

Broad Jump

STRENGTH:

Front Squat

1 RM

Then

50% 20 Reps

60% 10 Rep

METCON:

12 Min

12 DL 75/55

8 Hang Power Cleans

6 S2OH

ACCESSORY:

 

Hammer Curls 3x8

Tricep Complex

 

Bring Sally Up

Straddle

Scorpion

Smash

  Lat

  Bicep

  Trap

Comment

Comment

March 10th WOD

March10, 2017

Friday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

None

METCON:

17.3 Open Workout

ACCESSORY:

Stretch 

Comment

Comment

March 9th WOD

March 9, 2017

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

5-1

Banded Pull Aparts

Wall Squats

Inchworms

STRENGTH:

Bench4x8 @60%

Bent Over Rows

4x8-Moderate

METCON:

3 Rounds

10 Wall Balls 20/14

200 M Run

15 Sit Ups

ACCESSORY:

45 sec Hollow + 12 SwitchLeg V-Ups

30 Sec Arch Hold + 20 Arch Rocks

30 Sec Side Hollow + 12 Side Rocks

 

Group Stretch

20 Min

 

 


MODWOD PROGRAM

WARM UP:

5-1

Banded Pull Aparts

Wall Squats

Inchworms

STRENGTH:

Bench4x8 @60%

Bent Over Rows

4x8-Moderate

METCON:

3 Rounds

10 Wall Balls 14/10

200 M Run

10 Sit Ups

ACCESSORY:

45 sec Hollow + 12 SwitchLeg V-Ups

30 Sec Arch Hold + 20 Arch Rocks

30 Sec Side Hollow + 12 Side Rocks

 

Group Stretch

20 Min

 

Comment

Comment

March 8th WOD

March 8, 2017

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Turkish Get Ups

4x2 Ea.

They should be getting heavier with these.

METCON:

3 Rounds of Cindy

15-12-9

Bar Over Burpees

TTB

3 Rounds of Cindy

 

RX+-C2B

Ring Push Ups

ACCESSORY:

 

Tricep Complex

Banded Tricep Pull Down

 

2 Rounds

12 Barbell Rollouts

20 Med Ball Twist

15 Back Ext

30 Sec Hip Bridge

 

Counter

Chest Smash

Cobra

Couch

 

 


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Turkish Get Ups

4x2 Ea.

They should be getting heavier with these.

METCON:

3 Rounds of Cindy

12-9-6

Burpees

Knee Raises

3 Rounds of Cindy

*Ring Rows

Box Push Ups

ACCESSORY:

Tricep Complex

Banded Tricep Pull Down

 

2 Rounds

12 Barbell Rollouts

20 Med Ball Twist

15 Back Ext

30 Sec Hip Bridge

 

Counter

Chest Smash

Cobra

Couch

 

Scorpion

Straddle

Traps Stretch

Plate Calf

Comment

Comment

March 7th WOD

March 7, 2017

Tuesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

5 Min Dubs Work

Shoulder Mobility

STRENGTH:

400 M Row x5

Between rds

Work on HSPU

METCON:

For Time

50 Box Overs

50 Russian KBS 53/35

50 SDHP

50 V-Ups

 

RX+-70/53

ACCESSORY:

 

50 Banded Good Mornings

4x8 Ea Banded Walk

3 Rounds

10 Barbell Sit Ups

10 Atomic Sit Up

10 Superman

 

Scorpion

Straddle

Traps Stretch

Plate Calf

 

 


MODWOD PROGRAM

WARM UP:

5 Min Dubs Work

Shoulder Mobility

STRENGTH:

400 M Row x5

Between rds

Work on HSPU

METCON:

For Time

30 Step Overs

30 Russian KBS 35/25

30 SDHP

30 In and Outs

ACCESSORY:

 

50 Banded Good Mornings

4x8 Ea Banded Walk

3 Rounds

10 Barbell Sit Ups

10 Atomic Sit Up

10 Superman

 

Scorpion

Straddle

Traps Stretch

Plate Calf

 

Comment

Comment

March 6th WOD

March 6, 2017

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

High Knees

Butt Kickers

Frog Jumps

Walking Hurdles

Soldier Walks

Open and Closes

Pass Thru

Barbell Warm Up

STRENGTH:

Bear Complex

2x4

METCON:

4 Rounds

400 M Run

8 Power Snatches

10 OHS

Rx-95/65

Rx+-135/95

ACCESSORY:

Shld complex

100 Banded Pull Aparts

 

Member Comp

Max Plank Hold

2 Rounds

45 Sec Rev Plank

30 Sec Side Plank + 10 Side Bridge

 

Banded It Stretch

Calf/Ankle

Banded Shoulder

Saddle In Archer

 


MODWOD PROGRAM

WARM UP:

High Knees

Butt Kickers

Frog Jumps

Walking Hurdles

Soldier Walks

Open and Closes

Pass Thru

Barbell Warm Up

STRENGTH:

Bear Complex

2x4

METCON:

4 Rounds

200 M Run

6 Power Snatch

6 OHS

ACCESSORY:

Shld complex

100 Banded Pull Aparts

 

Member Comp

Max Plank Hold

2 Rounds

45 Sec Rev Plank

30 Sec Side Plank + 10 Side Bridge

 

Banded It Stretch

Calf/Ankle

Banded Shoulder

Saddle In Archer

Comment

Comment

March 3rd WOD

March 3, 2017

Friday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Group Warm Up

STRENGTH:

None

METCON:

17.2

ACCESSORY:

Group Cool Down

 

 

 

Comment

Comment

March 2nd WOD

March 2, 2017

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Game

2Rounds

10 Wall Therapy Squats

200 M Row

STRENGTH:

Back Squat

5x3 -2 Sec Pause at Bottom

Work on a skill between sets.

METCON:

10 Rounds for Time

10 Burpees

10 Sit Ups

 

RX+

4 Rounds

25 Burpees

25 Sit Ups

ACCESSORY:

Group Mobility

Group Abs

Coach Choice

 

 


MODWOD PROGRAM

WARM UP:

Game

2Rounds

10 Wall Therapy Squats

200 M Row

STRENGTH:

Back Squat

5x3 -2 Sec Pause at Bottom

Work on a skill between sets.

METCON:

5 Rounds

10 Burpees

10 Sit Ups

ACCESSORY:

Group Mobility

Group Abs

Coach Choice

 

Comment

Comment

March 1st WOD

March 1, 2017

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Bench 6x3 @70%

Between Sets

1 Rope Climb/3 Pulls

METCON:

7 Min Amrap

10 Push Ups

10 Box Jumps

 

Rest 3 Min

 

5 Min Amrap

15 KBS 53/35

30 Dubs/15 Attempts/90 Singles

 

RX+

Ring Push Ups/30/24

70/53

50 Dubs

ACCESSORY:

Bulgarian Split Squat

5x5 Ea Side

Tricep Complex

4 Rounds

10 Leg Drops + 10 Switch Leg V-Ups +20 Sec Hollow Hold

20 Sec Arch Hold + 20 Arch Swimmers

Chest Smash

Calf Smash

Scorpion

Pike

Couch

 


MODWOD PROGRAM

WARM UP:

Coach's Choice

STRENGTH:

Bench 6x3 @70%

Between Sets

1 Rope Climb/3 Pulls

METCON:

7 Min Amrap

10 Box Push Ups

10 Box Jumps

 

Rest 3 Min

 

5 Min Amrap

10 KBS 35/25

50 Singles 

ACCESSORY:

Bulgarian Split Squat

5x5 Ea Side

Tricep Complex

4 Rounds

10 Leg Drops + 10 Switch Leg V-Ups +20 Sec Hollow Hold

20 Sec Arch Hold + 20 Arch Swimmers

Chest Smash

Calf Smash

Scorpion

Pike

Couch

Comment

Comment

February 28th WOD

February 28, 2017

Tuesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

3 D & B Jog

Over/Unders

10 Scap Retrations

10 Pass Thru

10 Pass Thru/Squat

40 Sec Hollow Hold

20 Banded Pull Aparts

High Knees

Butt Kickers

STRENGTH:

Front Rack Lunges

3x12 (Work to a heavy set)

METCON:

3 Rounds

3 Muscle Ups/6 C2B/10 Pull Ups

10 HSPU

15 TTB

ACCESSORY:

Banded Shld

Shld Complex

3 Rounds

20 Sec Plank Hold + 10 Walk Outs + 10 Hip Drops

Banded Shld

Lat Smash

Tricep Smash

Straddle

Pigeon

 


MODWOD PROGRAM

WARM UP:

3 D & B Jog

Over/Unders

10 Scap Retrations

10 Pass Thru

10 Pass Thru/Squat

40 Sec Hollow Hold

20 Banded Pull Aparts

High Knees

Butt Kickers

STRENGTH:

Front Rack Lunges

3x12 (Work to a heavy set)

METCON:

3 Rounds

10 Ring Rows

10 Box HSPU

10 Knees Raises/

Ground TTB

ACCESSORY:

Banded Shld

Shld Complex

3 Rounds

20 Sec Plank Hold + 10 Walk Outs + 10 Hip Drops

Banded Shld

Lat Smash

Tricep Smash

Straddle

Pigeon

Comment

Comment

February 27th WOD

February 27, 2017

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Hip and Ankle Mobility

5 Min of Dubs

Inchworms

Spiderman

STRENGTH:

Split Jerk

2x2 2 Sec Pause at Dip and Finish @60%

Then

3x3 @70%

METCON:

5 Rounds

5 Cleans 135/95

10 Deadlifts

20 Wall Balls 20/14

Rx+155/115

ACCESSORY:

Hammer Curls 3x12

 

Max Atomic Sit Ups x2

Group Stretch

 


MODWOD PROGRAM

WARM UP:

Hip and Ankle Mobility

5 Min of Dubs

Inchworms

Spiderman

STRENGTH:

Split Jerk

2x2 2 Sec Pause at Dip and Finish @60%

Then

3x3 @70%

METCON:

4 Rounds

5 Cleans (Coach Helps pick weight)

8 Deadlifts

10 Wallballs 

ACCESSORY:

Hammer Curls 3x12

 

Max Atomic Sit Ups x2

Group Stretch

Comment

Comment

February 17th WOD

February 17, 2017

Friday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

5-4-3-2-1

Push Ups

Squats

Sit ups

Open and Closes

STRENGTH:

5x5 Bench @65%

5x5 Banded DL @50%

METCON:

15 Min Amrap Partner Wod

Switching Movements

Ea. Round

20 Walking KB Lunges 53/35

10 Push Ups

10 TTB

10 Box Jumps

Partner Holds Plank

ACCESSORY:

4 Rounds

10 Partner Leg Drops

20 Twist

10 MB Sit Ups

Coach Led

 


MODWOD PROGRAM

WARM UP:

5-4-3-2-1

Push Ups

Squats

Sit ups

Open and Closes

STRENGTH:

5x5 Bench @65%

5x5 Banded DL @50%

METCON:

15 Min Amrap Partner Wod

Switching Movements

Ea. Round

20 Walking KB Lunges 53/35

10 Push Ups

10 TTB

10 Box Jumps

Partner Holds Plank

ACCESSORY:

4 Rounds

10 Partner Leg Drops

20 Twist

10 MB Sit Ups

Coach Led

Comment

Comment

February 16th WOD

February 16, 2017

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Game

Couch Led

Lots of Mobility

 

Burgener Warm Up

STRENGTH:

Bring Sally Up

OHS-Empty Barbell

METCON:

3 Rounds

10 Snatches 95/65

10 Hspu

400 M Row

ACCESSORY:

5 Rope Climbs-15 Rope Pulls

 

40 Barbell Sit Ups

30 Superman or Ghd Sit Ups

Saddle in Archer

Lizard

Foam Roller

T-Spine/It/Hips

 


MODWOD PROGRAM

WARM UP:

Game

Couch Led

Lots of Mobility

 

Burgener Warm Up

STRENGTH:

Bring Sally Up

OHS-Empty Barbell

METCON:

3 Rounds

10 Snatches 45/35

10 Box HSPU

200 M Row

ACCESSORY:

5 Rope Climbs-15 Rope Pulls

 

40 Barbell Sit Ups

30 Superman or Ghd Sit Ups

Saddle in Archer

Lizard

Foam Roller

T-Spine/It/Hips

Comment

Comment

February 15th WOD

February 15, 2017

Wednesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

5 Min Hip and Ankle Mobility

Leg Swings

Side 2 Side Hops

High Knees

Butt Kickers

STRENGTH:

Turkish Get Ups

3x2 Ea. Side

METCON:

200 M Run Warm Up

2x400 M Run

2 Min Rest

2x200 M Run

1 Min Rest

2x100

ACCESSORY:

Dips 3x12

50 Lat Pull Downs

3 Rounds

10 BB Rollouts

1 Min Hip Bridge

 

Banded IT/Hammy/

Frog

Ankle/calf Plate

Counter

 


MODWOD PROGRAM

WARM UP:

5 Min Hip and Ankle Mobility

Leg Swings

Side 2 Side Hops

High Knees

Butt Kickers

STRENGTH:

Turkish Get Ups

3x2 Ea. Side

METCON:

4-6x200 M Run

2 Min Rest

ACCESSORY:

Dips 3x12

50 Lat Pull Downs

3 Rounds

10 BB Rollouts

1 Min Hip Bridge

 

Banded IT/Hammy/

Frog

Ankle/calf Plate

Counter

Comment

Comment

February 14th WOD

February 13, 2017

Tuesday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Bear Crawl

Over/Under

Wall Squats

Walking Hurdle

Lunge Twist

 

Barbell Warm Up

STRENGTH:

4 x 4

Cluster

@ 60% of C&J

METCON:

75 Wall Balls

EMOM 2 Burpees

20/14

ACCESSORY:

Banded Walks

4x10

 

3 Rounds

20 Plate Sit Ups

30 Sec Side Plank

Quad Smash

Frog

Trap Smash

Couch


 

MODWOD PROGRAM

WARM UP:

Bear Crawl

Over/Under

Wall Squats

Walking Hurdle

Lunge Twist

 

Barbell Warm Up

STRENGTH:

4 x 4

Cluster

@ 60% of C&J

METCON:

50 Wall Balls

EMOM 1 Burpee

14/10

ACCESSORY:

Banded Walks

4x10

 

3 Rounds

20 Plate Sit Ups

30 Sec Side Plank

Quad Smash

Frog

Trap Smash

Couch

Comment

Comment

February 13th WOD

February 13, 2017

Monday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

Hip Bridges

Prone Cobra

Ytwl

Towel Rings

20 PassThru

10 OHS

Plank Walks

Crab Walk

STRENGTH:

12 Min Emom

Min 1-2 Wall Walks

Min 2-5-10 Dips

Min 3-30 Dubs

METCON:

21-15-9

Russian KBS 53/35

Pull Ups

200 M Run

200 M Row

ACCESSORY:

OH Banded Pull Aparts

3 Rounds

10 Leg Drops

Russian Twist

V-Ups

Banded Ankle

Banded Shoulder

Lat Stretch

Scorpion

Straddle


 

MODWOD PROGRAM

WARM UP:

Hip Bridges

Prone Cobra

Ytwl

Towel Rings

20 PassThru

10 OHS

Plank Walks

Crab Walk

STRENGTH:

12 Min Emom

Min 1-2 Wall Walks

Min 2-5-10 Dips

Min 3-30 Dubs

METCON:

15/12/9

Russian KBS35/25

Ring Rows

200 M Run

ACCESSORY:

OH Banded Pull Aparts

3 Rounds

10 Leg Drops

Russian Twist

V-Ups

Banded Ankle

Banded Shoulder

Lat Stretch

Scorpion

Straddle

Comment

Comment

February 10th WOD

February 10, 2017

Friday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

2 Rounds

10 Clapping Push Ups

10 Med Ball Sit Ups

10 Med Ball Squat Toss

STRENGTH:

10 Min Emom

Odd-3 Bench

Even-5 Bent Over Rows

METCON:

3 Rds

50 M Farmer/Waiter Carry

30 HSPU

30 Wall Balls

200 M Med Ball Run

ACCESSORY:

100 Partner Hip

Switch

Banded IT Band

Quad/Calf/Bicep/Lat/

Chest Smash


 

MODWOD PROGRAM

WARM UP:

2 Rounds

10 Clapping Push Ups

10 Med Ball Sit Ups

10 Med Ball Squat Toss

STRENGTH:

10 Min Emom

Odd-3 Bench

Even-5 Bent Over Rows

METCON:

3 Rds

50 M Farmer/Waiter Carry

30 HSPU

30 Wall Balls

200 M Med Ball Run

ACCESSORY:

100 Partner Hip

Switch

Banded IT Band

Quad/Calf/Bicep/Lat/

Chest Smash

Comment

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