SUNDAY 4.30.2017 WOD

WARM-UP:
Bike, Jog, Jump Rope or Row 2 Minutes

5 Minutes to Mobilize Ankles, Calves and Achilles

5 Minute Flow with Coach

5 Minutes Running Prep

PART II CONDITIONING:

“G’s Burden Run”

35 Minutes to Complete The Following Tasks in Order:

FITNESS:

A. Row 2K or 3K (Switching Every 500m)
B. 6 x 250m with/without Odd Object 20/14 (Alternative Sprints)
C. 60 or 80 Burgees to Pull-Up Bar (Switch Every 5 or 10 Reps)
D. 3 x 250m Plate Carry (Switch As Often As You Like)

SPORT:

A. Row 3K (Switching Every 500m)
B. 6 x 250m with Sandbag 75/50 (Alternating Sprints)
B. 400 DUs (Switch Every 50 DUs)
D. 3 x 250m Overhead Plate Carry (Switch As Often As You Like)

PART III STRETCH:

or

OLYMPIC WOD

WARM-UP/MOBILITY:
Dynamic Warm-up & Barbell Mobility

PART 1: Pulling Technique
With an empty barbell or very little weight.

Burgener Warmup

PART 2A: Every Minute on the Minute For Six Minutes
1 Snatch Deadlift +
1 Transition to High Hang +
1 Segmented Snatch From Mid-Thigh (Halt at High Hang)

PART 2B: Every Minute on the Minute For Six Minutes
1 Flat-Footed Snatch Pull +
1 Segmented Snatch (Halt at Knee)

PART 3: Every Ninety Seconds For Nine Minutes
1 Snatch From Mid-Thigh +
1 Full Snatch

PART 4: EXTRA CREDIT
3 Sets
2 – 3 Floating Snatch Pulls

SATURDAY 4.29.2017 STRONGMAN

Warmup: 1 RNFT
Bicep openers 5/5/5/5
Shoulder openers 5/5/5/5

Part 1: 2 x 15 reps leg raises

Part 2: 2 sets of max reps wide grip strict pull-ups

Part 3: 60 sec of max reps hinge with 1 min rest between (empty barbell)

Part 4: Build to 7 rep max for day of pause deadlifts w/ 3 sec pause in bottom with most of weight in your hands. Do these with no shoes.

Part 5: 6 min amrap
5 sandbag front squats
50 ft bear hug sandbag carry

Finisher: 400 m HEAVY farmer carry

SATURDAY 4.29.2017 WOD

WARM UP:

2 Min Row, Bike or Jump Rope

Group 1 – 2 Min Each Leg – Foam Roll IT, Quads, and Adductors

Group 2 – 4 Min AMRAP of:
5 R & L Reverse OH Lunge with Slider https://www.youtube.com/watch?v=COoTmapEG-c
5 Pause Goblet Squats
10 Beat Swings

PART 1:

FITNESS

With a Partner. Break Up the work however you see fit. Complete in
order for time. One partner may start the run early but both partners
must be in the room to start working.

Complete in order for time:

Row 1K
80 Thrusters 45lb/25lb
40 UA Pullups or Banded or 60 Ring Rows

Immediately to:

Run 1 Lap
50 Russian Swings 53/35
50 Goblet Squats
Row 1K
35 Russian Swings
35 Goblet Squats
Run 1 Lap
20 Russian Swings
20 Goblet Squats

Immediately to:

Row 1K
80 Thrusters 45lb/25lb
40 UA Pullups or Banded or 60 Ring Rows

SPORT:

With a Partner. One person works at a time.

2 Rounds for time of:

40 Clean and Jerks 135/95
40 Bar Facing Burpees
40 Wall Ball 20/14
40 Hang Power Snatch 95/65
40 Bar Facing Burpees
40 Wall Ball 20/14
40 Squat Cleans 135/95

Set up 2 Barbells for each team on this workout.

Cool Down Lap or Bike/Row for 5 Min then Coach Led Stretch

FRIDAY 4.28.2017 WOD


Teens Do Work Class with Johnnie

WARM UP:

2 Min Row, Bike or Jump Rope

Group 1 – 2 Min Each Leg – Foam Roll IT, Quads, and Adductors
Group 2 – 4 Min AMRAP of: 10 Deadbugs, 10 Bear Crawls, 10 Glute
Bridges, 10 Beat Swings

Spiderman Variations and Thoracic MOB

Coaches Choice of Warm Up Game

PART 1:

FITNESS/SPORT

With a Partner. Coaches will make teams on the whiteboard today!

10 Rounds Each for time:
Row 250 m /200 m
1 Arm Overhead Carry 70/53 or 53/44 or 44/35 Down and Back Length of Gym

P1 starts on the Rower and completes 250 m / 200 m then immediately
walks the length of the gym and back with a DB/KB in the same arm. On
the next set use the opposite arm.

Once P1 has gotten off the rower, P2 can start rowing. Reset the rower
between each set. Each teammate will complete 10 Rounds each.

You must challenge yourself with the overhead weight in order to get
the intended effect of this workout. Aim for 44/35 as the minimum
amount of weight today!

Walk 1 lap to Cool Down and then foam roll and static stretch with Coach

or

PART 2: STRENGTH OPTION – TESTING WEEK 2 of 2

Today is the last day to establish your Maxes for the strength program
on Monday. Refer to Monday and Wednesday’s WOD for the accessory work.

You will need to know your 1 RM or 3 RM in the following lifts:
Strict Press or Push Press
Deadlift or Trap Bar Deadlift
Bench Press
Back Squat or Front Squat

THURSDAY 4.27.2017 WOD

OPTION 1: Active Recovery

After the Group Warm Up perform in order:

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching

or

WARM UP:

2 Min Row, Bike or Jump Rope

2 Rounds NFT of:
Jog 200 m
15 Air Squats
Row 200 m
15 Pushups

Banded Rotator Cuff Drills Plus Thoracic MOB

PART 1:

FITNESS/SPORT

5 RNFT
1 Shoulder R & L with Atlas Stone, D-Ball or Heavy Med Ball
10 R & L Landmine Rows 
5 Sandbag Squats – Carry to End of Driveway – 5 Sandbag Squats – Carry
Back Inside

Bear hug the sandbag for squats and carry

PART 2:

3 RNFT – Rest as needed between exercise
0:60 Side Plank R & L
10 Slow Controlled BACK Extensions 

Coach Led Cool Down and Stretch

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