Wods

Saturday August 10, 2019

Saturday
Warm-up
7 MIN PARTNER AMRAP
PARTNER 2 Complete…

1 ROUND OF...
20 MB Russian Twists
10 Box Step Ups
10 MB FS Squats
10 MB G2OH

PARTNER 2 Hold any Static Position…
Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring Row Hold…Partner 2 can switch as needed while Partner 1 works.
Workout
Metcon (Time)
2 ROUNDS FOR TIME
800m Med Ball Run (20/14)|(14/10)*
50/40 Cal Row
25 Box Jumps (30/24)

-30:00 Time Cap-

*MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work!
Finisher
ON A 3:00 RUNNING CLOCK...
Accumulate Max Plank

-Rest as Needed-

ON A 3:00 RUNNING CLOCK...
Accumulate Max Wall Sit

Sunday August 4, 2019

Sunday
Warm-up
3-4 Mins ‘Old School Gym Class’ Warm-up…
:30 of each exercise:

Jumping Jacks
Mountain Climbers
Sit-ups
Toe Touches
Arm Circles
Arm Crosses
Trunk Twists
Tuck-Jumps or Star Jumps

After the initial general warm-up, break out a PVC and Barbell…

Burgener Progression for Snatch
(5-7 reps of each movement…)

PVC Pass Thru
Snatch DL
Tall Shrug (arms stay straight)
High Pull (elbows high and outside)
Hang Muscle Snatch
Snatch Drops
Workout
Metcon (3 Rounds for weight)
FOR LOAD*
15-12-9
Power Snatch

-Hard Cap 10:00-

*Sets must be performed unbroken. Increase Weight Every Set. Rest as needed b/t Sets.

-Rest 5:00 then hit the AMRAP-
Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 MINUTES
100m Run
10 Single Arm Alt. DB OH Lunges (50/35)|(35/25)*
20 Sit-ups

*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.

Saturday August 3, 2019

Saturday WOD at Oak Mountain 9:30am
Please remember we are meeting at Oak Mountain State Park at 9:30AM tomorrow and not at the gym. The gym is closed tomorrow. Please bring your family or a friend to Oak mountain with you tomorrow. Call me if you have any questions, Rich 770-262-5741.

200 Terrace Drive
Pelham, Al 35124
*meet at basketball court
AMRAP x 3 MINUTES
10 Jumping Jacks (full range of motion w/arms)
10 Mt. Climbers
10 Sit Ups
10 Air Squats

into...

Play a Game!
Metcon
Metcon (Time)
For time: Partner
400m Run ( together with rope)
40 wb tosses 20/14
400m run (together)
80 russian twists 20/14
200m swim ( split however)
80 bear hug lunges
200m swim (split however)
40 burpees over wb
Cool Down
FOR RECOVERY
5:00 Flow Stretching

Friday August 2, 2019

Friday
Warm-up
Start off with a class 400m jog!

into…

AMRAP x 6 MINUTES
6 DB Hang Squat Cleans (light DB’s)
6 DB Push Press
6 DB Bent Over Row
6 Kip Swings or Ring Rows
Extended Warm-up
Metcon (Weight)
ON A 10:00 RUNNING CLOCK...
Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*

*Final set of 3 should be heavier than the weight you will use for the workout.
Workout
Metcon (Time)
FOR TIME
400m Run
into...

2-4-8-12-8-4-2
Hang Squat Clean Thruster (115/75)|(75/55)
4-8-16-24-16-8-4
Pull-up

Thursday August 1, 2019

Thursday
Warm-up
4 ROUNDS (progress movement every round)
:30 of...Single Unders → Fast Singles → High Jump Singles → DU’s or attempts

10 Reps of...Plate DL → Plate Power Clean → Plate G2O → Plate Thruster

10 Reps of...BW Lunge → Lunge with Twist → Groiner with Twist → Bootstrapper
Workout
Metcon (3 Rounds for reps)
EVERY 9:00 FOR 27:00...
1500m Row
25 Plate Ground to OH (45/35)|(35/25)
Max Double Unders in Remaining Time
Optional Finisher
"SUNS OUT, GUNS OUT"

3 SETS
15 DB Floor Press (Heavy)
:45 "Gun Hold" w/ Plate*

*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body

Wednesday July 31, 2019

Wednesday
Warm-up
3:00 EZ Pace on Bike or Row
Then…

2 ROUNDS
20 Alt. V-Ups
10 PVC Good Mornings
10 Alt. Cossack Squat

Into...

2 ROUNDS
20 Atl. Superman
10 Reverse Lunges
5 PVC Kang Squat (:03 pause at bottom)*
Strength
Back Squat (5-5-3-3-1-1)
-Rest at Least 2:00 b/t Sets-

*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single...no missed reps.

Record heaviest single rep.

5-5...Moderate
3-3...Moderate-Heavy
1-1...Moderate-Heavy+
Workout
"SPEED DEMON" (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs

-Hard Cap 8:00-

Tuesday July 30, 2019

Tuesday
Warm-up
On A 3 MINUTES RUNNING CLOCK...
:30 Slow pace on bike
:30 Sprint

-THEN-

AMRAP X 9 MINUTES
7/7 DB Single Arm Bent Over Row
25’ Bear Crawl
25’ Reverse Bear Crawl
7/7 DB Single Arm Thruster
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
20/15 Cal Bike
15 Hand Release Push-up
2 Rope Climb
Finisher
ON A 10:00 RUNNING CLOCK...
HS Walk Play*

*Suggested Drills...
Beginners - Pike Walk or HS Hold
Intermediates - Box Rotation or Wall Walk
Advanced - Max Distance Walk

Monday July 29, 2019

Monday
AMRAP X 5 MINUTES
10 Air Squats
10 DB Strict Press
10 DB Sumo Deadlift
5 Broad Jumps

-Into-

AMRAP X 5 MINUTES
:30 Lunge & Twist
:30 Bar Hang
:30 Toy Soldiers
:30 PVC Pass Throughs
Warm-up
Extended Warm-up
3 SETS
5 Tempo DB Push Press (30X1)
5 Tempo Deadlift (31X1)

*Each Set increase weight on DL. Workout weight for final set.
Workout
Metcon (Time)
FOR TIME
40-30-20
Deadlift (185/125)|(135/95)
DB Push Press (50/35)|(35/25)
Box Jump (24/20)
Optional Cool Down
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Lat/Shoulder Distraction

*Perform stretches for 1:30 on each side.

Saturday July 27, 2019

Sat-07/27/2019
Metcon
Metcon (AMRAP - Rounds and Reps)
Partner- 25 Min Amrap:
*divide evenly, reps split anyway.

Rx:
1000m Row or 800m Ski
60 Wall Balls (20/14)
30 Burpee Box Jump Overs
20 Dual KB Hang Clean and Jerks 53/35

Modified:
1000m Row or 800m Ski
60 Wall Balls (14/10)
30 Burpee Box Step Overs
20 Dual KB Hang Clean and Jerks 35/25

Friday July 26, 2019

Fri-07/26/2019
Gymnastics
Strict HSPU (8,8,8)
If athlete does not have Strict HSPU, work on progresions. (Negative HSPU, Handstand Hold against Wall,etc)
Muscle-ups (5,5,5)
If athlete doesn't have MU, work on progressions. ( Banded bar muscle ups, ring muscle up transitions, jumping muscle ups on rings, etc)
Metcon
Metcon (AMRAP - Rounds and Reps)
10 Minute AMRAP
Rx:
3 Muscle Ups
5 Power Cleans, 135/95#
7 Push Jerks, 135/95#
200m run

Modified:
5 Ring Rows & 5 DB Tricep Ext
5 Power Cleans, 115/65#
7 Push Jerks, 115/65#
200m run

1 2 3 135