WOD

TUESDAY 11.20.2018 WOD

THANKSGIVING SCHEDULE
Wednesday- No 7pm class
Thursday,Thanksgiving Day – 8-9:30am and 9:30-11am only
Friday – 6am, 9am, and 10am only

WARM-UP
2 Min Bike/Row
Glute/Back Mobility

8 Min AMRAP
5 R/L KB Push Press
10 R/L Elevated Glute Bridge
20 Banded Resisted DeadBugs

2 RNFT
5 Muscle Snatches
5 OHS
5 Snatch Balance

PART 1

5 Min EMOM
3 Snatch Balance

Rest 1 Min

10 Min EMOM
1 Power Snatch + 1 Squat Snatch (2 Complex Of Possible)

PART 2

“HOT PLATE”

20 Min AMRAP (W/ A Partner, P1 Row P2 AMRAP)

P1 – Row 400 M
P2 – AMRAP

Round 1 – Max KB Swing 70/53
Round 2 – TTB
Round 3 – Alt KB Snatches
Round 4 – HSPU

MODIFY
Lighter/DB
Knee-Ups
DB Push Press Or HR Push-Ups

MONDAY 11.19.2018 WOD

WARM-UP

2 Min Bike/Row
Ankle/Shoulder Mobility

3 RNFT
:30 Ring Row Hold
10 Alt DB Z-Press
20 Alt Goblet Lat Band Walk

Coach Clean/Split Jerk Warm-Up

PART 1

Every :90 Sec For 8 Sets
1 Hang Power Clean + 1 Jerk (Split Or Power)

PART 2

“GOHAN VS CELL”

6 Min AMRAP
6 Hang Squat Cleans 155/105
30 DUs

Rest 4 Min

6 Min AMRAP
6 Ground To Overhead 155/105
12 Bar Facing Burpees

Modify
Lighter
2x Singles

SUNDAY 11.18.2018 WOD

WARMUP:

General Movement Flow & Mobility
Gymnastics Tester

PART I: 15 Minutes Squat Therapy
Today’s Focus is the Overhead Squat

PART II: Conditioning

Regionals 14.7

For Time:
64 Pull-ups
8 Overhead Squats 205/135
6 Minute Cap

6 Minute Recovery Row
Rest 3 Minutes

For Time:
32 Overhead Squats 95/65
8 Muscle-ups (Ring or Bar)

or

OLYMPIC WOD

PART 1
20 minutes to establish a Heavy Power Clean

PART 2
20 minutes to establish a Heavy Front Squat

SATURDAY 11.17.2018 WOD

WARM-UP

2 Min Bike/Warm-Up
Mobility/ Coach Warm-Up

PART 1

“1K” (W/ A Partner Break It Up However You See Fit)

100 Shoulder Press 65/45
100 Hang Power Clean
100 Back squats
100 Sumo Hanging High Pulls
100 Front Squats
100 Bicep Curls
100 Alt Reverse Lunges
100 Close Grip Floor Press
100 Barbell Crunches
100 Cal AB

SATURDAY 11.17.2018 STAMFORD STRONG

Openers

2-3 sets
Single arm barbell bench press x 5 reps r/l

2 sets
Rope pulls

200 m sandbag walking lunges
Every time you break do 3 sandbag tosses with the same bag

2-3 sets
Heavy zercher carry x 50 ft

4-5 sets x 5 reps per exercise
Back extensions + rows + sandbag tosses

4 sets x 5 reps per exercise
Yates rows + rear delt flys + ab wheel + bench press

FRIDAY 11.16.2018 WOD

WARM-UP

2 Min Bike/Row
Moving Mobility

3 RNFT
Row 200 M
5 R/L DB RDL
20 Dual DB March
10 Renegade Rows

PART 1

4-5 RNFT
4RM Push Press
30 Scap Push-Ups
20 R/L Half Kneeling Band Oblique Twist

PART 2

“BURN THE SHIP”

20 Min AMRAP
50 Wall Balls 20/14
40 C2B
30 Burpees To Pull-Up
20 Jerks 145/100
10 Bar Muscle Ups
20 Power Snatches
30 Box Jump Overs 24/20
40 Deadlifts
50 Push-Ups

Modify
Pull-Ups Or Rack Pull-Ups
Lighter Or DB
10 Pull-Ups + 20 HR Push-Ups
Lighter /DB
Step-Ups

THURSDAY 11.15.2018 WOD

WARMP-UP

2min Bike/Row
Mobility/Coach Warm-Up

PART 1

“WICKED”

30 Min AMRAP
50 Bench Press 95/65
40 Back Squat 135/95
30 Bent Over Rows 155/105
20 Sumo Deadlifts 185/125

or

OLYMPIC WOD

Part I: 10 min

Snatch Warmup

Part II: 15 min

1 snatch high pull + 1 power snatch + 1 squat snatch
(Build to a comfortable heavy)

Part III: Remaining Time

Full Snatch (squat or power based on ability)
Based off 1RM or comfortable heavy is 1RM isn’t known:
(2@65%, 1@70%, 1@75%)x4
Rest at least 2 minutes between sets.

Archives

Address:

75 Selleck Street, Stamford, CT 06902

Phone Number: