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200703

7/2/2020

Friday

Warm Up:
2 Rounds:
100m Run
5 Russian KBS
12 Walking Groiners
5 Prone Press-ups
:15 Plank

Strength/Skill:
Strict Press
4 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%
2 Sets x 3 Reps @ 85%

WOD:
6 Rounds for Time:
10 Russian KBS (72/53)
20 Abmat Sit-ups
400 m Run

Cool Down:
1 min Banded Hip Distraction/side
1 min Lacrosse Ball in Bottom of Foot

200702

7/1/2020

Thursday

Warm Up:
3 Rounds:
:45 DUs
8 Wallballs
5 BB Good Mornings

Strength/Skill:
Deadlift
6 Sets x 4 Reps (building)

WOD:
13 min AMRAP:
5 Deadlifts (315/205)
15 Wallballs (20/14)
45 DUs

Cool Down:
10 Prone Press-ups
1 min Pigeon Pose/side

200701

6/30/2020

Wednesday

Warm Up:
800m Run
3 Rounds:
:10 Dead Hang off Pull-up Bar
5 Strict Press in Split Position
5 Split Jerk w/ empty Bar

Strength/Skill:
Core 12 min EMOM:
1) :45 Front Plank
2) :30 Side Plank with hip bounce R
3) :30 Side Plank with hip bounce L

WOD:
Split Jerk
7 Sets x 2 Reps

Cool Down:
5 Yoga Push-ups
1 min Lacrosse Ball in Shoulder/side
1 min Prayer Pose

200630

6/29/2020

Tuesday

Warm Up:
4 Rounds:
10 cal Row
5 Yoga Push-ups with Prone Press-up
5 Burpees
10 Scorpions

WOD:
31 min EMOM:
1 min max cal Row
1 min Rest
1 min Max Burpees
1 min Rest

Cool Down:
100m Walk
10 Scorpions
1 min Forearm Stretch

200629

6/28/2020

Monday

Warm Up:
3 Rounds:
100m Run
2 Rope Walks
5 Air Squats
10 Walking Groiners

Strength/Skill:
Back Squat
7 Sets x 3 Reps @ 85%

WOD:
10 min AMRAP:
100m Sprint
5 Goblet Squats (53/35)
1 Rope Climb

Cool Down:
2 Rounds:
:30 Calf Stretch with Foot against Post
:30 Calf Stretch with Knee Bent
:90 Frog Pose
10 Hip Switches

200627

6/26/2020

Saturday

Warm Up:
3 Rounds:
200m Row
5 BB Good Mornings
5 Kip Swings
5 Wallballs
10 Lunges

Strength/Skill:
Deadlift
3 Sets x 7 Reps (building)

WOD:
For Time:
750m Row
40 Wallballs (20/14)
30 Deadlifts (225/155)
20 T2B
20 Lunges/leg
20 T2B
30 Deadlifts
40 Wallballs
750 m Row

Cool Down:
2 Rounds:
1 min Pigeon Pose/side
1 min Banded Ankle Distraction/side
10 Prone Press Ups

200626

6/25/2020

Friday

Warm Up:
4 Rounds:
:30 DUs
10 PVC Pass Throughs
5 Muscle Snatch
5 OHS

Strength/Skill:
12 min EMOM:
1) 3 Power Snatch (build)
2) 3 OHS (build)

WOD:
Wodaplooza Qualifier #1
9 min AMRAP:
3 Hang Power Snatch (75/55)
3 OHS (75/55)
30 DUs
*Add 3 Reps to Snatch and OHS every round 6/6/30, 9/9/30

Cool Down:
1 min Banded Lat Stretch/side
1 min Lacrosse Ball in Pec/side
1 min Double Lacrosse Ball in Mid Back

200625

6/24/2020

Thursday

Warm Up:
3 Rounds:
5 Russian KBS into 5 Full KBS
8 Low Box Jumps
5 Yoga Push-ups
5 Prone Press-ups

Strength:
Push Press
4 Sets x 5 Reps @ 85% Strict Press

WOD:
4 Rounds For Max Reps (:45 on/:45 off);
1) Burpees
2) KBS (53/35)
3) Box Jumps (24/20)

Cool Down:
1 min Lacrosse Ball in Foot/side
1 min Banded Hamstring Stretch/side

200624

6/23/2020

Wednesday

Warm Up:
4 min Row
2 Rounds:
15 ARE Squats
20 Banded Side Steps/way
:20 Plank Hold

WOD:
Back Squat:
5 Reps @ 65%
3 Reps @ 75%
1 Rep @ 85%
5 Reps @ 70%
3 Reps @ 80%
3 Reps @ 85%
3 Sets x 5 @ 75-80%
Rest 2-3 mins between sets

Cool Down:
2 Rounds:
1 min Couch Stretch/side
5 Side Lying Windmills/side
10 Assisted Cossack Squats

200623

6/22/2020

Tuesday

Warm Up:
3 Rounds:
100 m Run
5 Scap Pull-up
5 Kip Swings
5 Muscle Cleans
3-5 Low MU Transitions

Strength/Skill:
Warm-up to WOD Weight
MU Progressions/Warm-up

WOD:
24 min EMOM:
1) 100m Sprint + 5 T2B
2) 5-8 MUs
3) 6-8 Power Cleans (155/105)

Cool Down:
10 Banded Good Mornings
10 Scorpions
1 min Forearm Stretch