WOD

TUESDAY 1.15.2019 WOD

WARM-UP

3 RNFT
2 x 1 KB Deadlift + 1 KB Hang Power Clean + 1 KB Front Squat + 1 KB Power Snatch
4 Seated Box Jumps

Coach Snatch Warm-Up

PART 1

6 Min EMOM
1 Hang Power Snatch + 1 Snatch Push Press Behind The Neck + 1 OHS + 1 Snatch Balance

Rest

Every :90 Sec For 6 Sets
3 Squat Snatches

PART 2

“ISABEL”

30 Snatches 135/95

Modify
Lighter

MONDAY 1.14.2019 WOD

WARM-UP

2RNFT
8 R/L Bent Over DB Row
6 R/L DB Goblet Squat Lunges
:30 Sec Alt Moving Plank

Ring MU/ HSPU Practice

PART 1

3 RNFT
6 Back Squats @ 70-75%
Max Perfect Push-Ups

(Write Score Down, If Able To Do 10 UB Add Plate To Back)

PART 2

“BIG LEAGUE CHEW”

21-15-9
Back Squats 135/95
Box Jumps
Lateral Burpees Over The Bar
TTB

SUNDAY 1.13.2019 WOD

WARMUP:

General Movement Flow & Mobility

PART I: GYMNASTICS

20 Minutes of Handstand Practice

PART II: CONDITIONING

“Deca-ish”

18 Minute Clock

1 Minute Work/30” Rest

2 Rounds
Dash
Throw
Bike
Jump Rope
Row
Hurdles

or

OLYMPIC LIFTING

WARMUP: Barefoot Barbell Yoga

PART I: “Bottom of Clean”
10 Minute Clock
Increase Your Mobility Through 2, 10” Pause Front Squats (Target 5 Sets)

*No belts, no oly shoes

PART II: “Driving Out of the Bottom”
Every 90” for Six Minutes (4 – 5 Sets)
2, 1 & 1/4 Front Squats

PART III: “Clean & Catch”
Complete the Following Complex Every Minute On The Minute For Seven Minutes*
1 Power Clean Catch to 1 Front Squat

PART IV: “Creating Drive”
Complete 1 Squat Clean Thruster (Cluster), Every Minute On The Minute For Seven Minutes*

*If you step forward on the way up the lift doesn’t count.

SATURDAY 1.12.2019 STAMFORD STRONG

50 ft walking lunges
50 ft walking lunges with dbs
50 ft walking lunges with sandbag r shoulder
50 ft walking lunges with sandbag l shoulder

4:00 min amrap
5 ab wheel rollouts
5 strict chin ups

5-6 sets
Alt sides for 6 total reps
Sandbag clean r shoulder
Sandbag clean l shoulder

Conventional deadlift
1 set 5 reps with 3 sec eccentric on each rep
Then…
1 set 10 reps
1 set 15 reps
2 sets 5 reps
2 sets 3 reps

8 min amrap
5 rear delt raises
5 push press
5 broad jumps

SATURDAY 1.12.2019 WOD

WARM-UP / Butterfly Drills

PART 1

15-20 Min AMRAP NFT
3 Rope Climbs
4 Alt Stone To Shoulder
100Ft Yoke Carry Or Sand Bag Carry

PART 2

“MISS MAPLE” (W/ A Partner. Break It Up However You See Fit)

25 Min AMRAP
Buy In 2,000 M Row

Into…

AMRAP
20 Strict Chin Ups
40 DB Single Arm OH Squat
60 DB Bench Press from Floor
80 Ab-Mat Sit-Ups

FRIDAY 1.11.2019 WOD

WARM-UP

3 RDS
12 Alt Spidermans
10 Seated Pikes
8 Tempo DB Goblet Squats
4 R/L DB Knelling Windmills
:20 Slow :20 Fast Assault Bike

COACH THRUSTER WARM-UP

PART 1

“LUCY-SEAL” (W/ A Partner P1 Does A Round Then P2)

10 Rounds Total
3 Sprints
9 Clusters 115/75
9 KB Swings 70/53
3 Sprints

Modify
Lighter

THURSDAY 1.10.2019 WOD

WARM-UP

HS WALK Practice

PART 1

“TANK TOP”

5 Rounds (Everything @ 3 Sec Negative)
8 DB Bench Press
8 R/L DB Lunges
Max BW Yates Rows

5 Rounds (Everything @ 3 Sec Negative)
8 DB Curls
8 BW Stiff Leg Deadlift
Max Banded Triceps Extension

5 Rounds
5 R Side Bends 50 Ft R Arm Waiter Carry
5 L Side Bends 50 Ft L Arm Waiter Carry

or

OLYMPIC WOD

Part 1:
1 Snatch high pull + 1 Full Snatch (power or squat)
Spend 10 minutes building to a heavy max for the day

Part 2:
Snatch 6X2@80% of max

Part 3:
Establish a one rep max
Power clean + Power Jerk (aka push jerk)

If time allows:
3X5@80% clean deadlift

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