Tuesday WOD

Tuesday January 21, 2020

Tuesday WOD
Strength
Metcon (No Measure)
Unilateral Work: 4 Rounds:
3 Single Arm Reverse Grip Ring Rows Each Arm
8 Suitcase RNT Split Leg Squat Each Leg
6 Seated Alternating Hammer Curls Each Arm
:20 Side Lateral Hand Plank Each Side
15 minutes
Work through each movement, slow and controlled.
Workout
Metcon (AMRAP - Rounds and Reps)
13 Min Amrap:
800m Bike Erg or .5 Assault Bike
5 Deadlifts, 225/155# (Rx+ 275/185#)
15 Air Squats

Score is rounds plus reps

Tuesday January 14, 2020

Tuesday WOD
Skill
Metcon (No Measure)
Complete 4 sets:
5 DB Weighted Box Jumps
5 Box Pike HSPU
10 DB Chest Fly
Box Jumps are preformed with 2 DBs held at your sides. Start light and build
Chest flys can be preformed on the bench or the floor
Workout
Metcon (AMRAP - Reps)
18 Min Running Clock:*

9 Min AMRAP:
9 Dual DB Front Rack Reverse Lunges, 50/35#
12/9 Cal Row
9 Burpees Over The Erg
9 Box Jump Overs, 24/20"

6 Min AMRAP:
6 Dual DB Push Press, 50/35#
9/6 Cal Ski
6 Burpees To Plate
6 Box Jumps, 24/20"

3 Min AMRAP:
3 Dual DB Floor Press, 50/35#
6/3 Cal Assault
3 Burpees
3 Box Step Overs, 24/20" (No weight)

Score is total REPs completed throughout the workout.
*18 Min total workout, no rest between AMRAPs

Tuesday January 7, 2020

Tuesday WOD
Strength
Metcon (No Measure)
4 Rounds of Unilateral Work:
1. 3 Single Arm Ring Rows each arm
2. 4 One Arm OHS each side
3. 5 Single Leg Plate Hop each leg
4. 5 Cross Body Single Arm DB RDL each side
15 minutes
Skill
Metcon (No Measure)
Complete 4 sets:
1. 6 Barbell Hip Thrust (heavy but full ROM)
2. 10 Straight Arm Russian Twist @ 15/10#
3. 10 Split Stance Barbell Good Mornings x 5 each leg
10 minutes
Workout
Metcon (AMRAP - Rounds and Reps)
20 Min AMRAP:
30 Ball Slams, 50/35#
200m run
15 Dual DB Back Row, 50/35#
250m Ski Erg
30 Abmat Situps

Tuesday December 31, 2019

Tuesday WOD
Metcon (Time)
In 2 minutes complete:
1 Round:
20 Double Unders
4 Thrusters, 135/95#
4 Pushups

In 4 minutes complete:
2 rounds
20 Double Unders
4 Thrusters, 135/95#
4 Pushups

In 6 minutes complete:
3 rounds:
20 Double Unders
4 Thrusters, 135/95#
4 Pushups

@ Minute 12 complete:
24 Thrusters, 135/95# for time.*
*If you break you must complete 4 Burpees

Score is total time to complete

Tuesday December 17, 2019

Tuesday WOD
Skill
Metcon (No Measure)
Pose Running Drills: :30 sec each drill

1. 2-foot hops in 'S' springiness body position (elasticity)
2. Pose Stance (body position, alignment, balance)
3. Change of Support (unweighting, elasticity, pull to Pose)
4. Hop in Place (pulling, elasticity, alignment)
5. Pony (minimal change of support, elasticity, unweighting)
6. Front Lunge (pull with hamstring, lean, elasticity)
7. Double Lunge with Switches (Pose body position, coordination)
8. Forward Change of Support (Falling and changing support)
9. Pose Skips (elasticity, timing, relaxation)
10.Forward Pony (Falling, minimal change of support)
11.Forward Lunge (Pulling, timing)
Metcon
Metcon (AMRAP - Rounds)
Every 2 min x 3 sets:
100ft Shuttle Sprint
10 Overhead Tri Ext, 35/25#

Then
Every 2 min x 3 sets:
20/15 Cal Row

Then
Every 2 min x 3 sets:
10 SandBag/ Slam Balls Over Shoulder, 50/35#
10 Pushups
(Rx+ 6 Dball Over The Shoulder @150/100lbs + 6 Ring Dips)

Score is total rounds completed, eg 9 rounds Rx+
18 Minutes total
9 Rounds

Tuesday December 10, 2019

Tuesday WOD
Strength
Squat Clean (1x12 @ 60-65%)
Performed as 12 quality singles
Metcon (AMRAP - Rounds)
EMOM x 20min
10 min:
1) :40 Max DB Box Step Ups (24/20"),(Rx 35/25)/(Rx+ 50/35)*
2) 40 Double Unders
-INTO-
10 min:
1) :40 Max DB Burpee Deadlifts*
2) 8 Box Jump Overs (24/20")

Score is number of reps of Step Ups and Burpee Deadlifts
*Two DBs are used