Today’s Wod
Sept 22 2018
WARM UP – MOBILITY
2 round easy rowing and skipping warmup
—-
Banded shoulder stretches, posterior chain floss
WOD A
THE GHOST
Complete 6 Rounds for total reps:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
—
Divide big classes into 2 heats and stagger heat 2 by 2 minutes.
(23-25 min)
WOD B
3 sets, easy pace, start on any station
15-25 GHD sit-ups
15-25 half kneeling banded oblique rotations /side
15-25 v-ups or tuck-ups
30-50 barbell oblique side bends
Weekly Summary
Program Summary Sept 17th – 23rd, 2018
Training cycle week 1 of 12
Monday: back squat / lower body
Tuesday: snatch / WOD
Wednesday: big conditioning WOD
Thursday: upper body / gymnastics
Friday: deadlift / WOD
Saturday: benchmark
Sunday: snatch / strength work
Program Summary Sept 10th – 16th, 2018
Monday: Back squat 1RM + Short WOD
Tuesday: Upper body strength & muscle endurance tests + 1km Row
Wednesday: Conditioning Intervals (non testing day)
Thursday: 1RM Snatch + 3RM Overhead squat
Friday: Long mixed movement WOD
Saturday: Benchmark / Hero
Sunday: Clean and Jerk + accessory strength (non testing)
Program Summary Sept 3rd – 9th
Monday: Labour Day Holiday classes (Partner conditioning WOD)
Tuesday: Upper body strength press & pull
Wednesday: Aerobic conditioning Intervals
Thursday: Snatch + WOD
Friday: Back Squat (de-load) + Accessory
Saturday: Benchmark/Hero
Sunday: Clean & Jerk
Wod Archive
Sept 22 2018
WARM UP - MOBILITY 2 round easy rowing and skipping warmup —- Banded shoulder stretches, posterior chain floss WOD A THE GHOST Complete 6 Rounds for total reps: 1 minute Row for Calories 1 minute of Burpees 1 minute of Double Unders 1 minute Rest --- Divide big...
read moreSept 21 2018
WARM UP - MOBILITY Iron crosses, scorpions, hamstring openers etc. --- barbell warmup: Hip thrusts, good mornings, deadlifts *Alternate with core warmup exercises WOD A DEADLIFT X 10 E3MOM x 3 super sets: 10 deadlifts @ 55-65% 15-20 90/90 banded posterior flies 15-20...
read moreSept 20 2018
WARM UP - MOBILITY Banded shoulder warmups alternating w/pull-up & push-up/bench dip drills WOD A WEIGHTED PULL-UP X 3 WEIGHTED BAR DIP X 3 Alternating every 1:15 x 6 sets of each: 7-5-3-7-5-3, wave loading 1) Weighted pull-ups (any style) 2) Weighted bar dips ---...
read moreSept 19 2018
WARM UP - MOBILITY Full body dynamic stretch WOD A -4 x 6 min AMRAP's with 2 mins rest between -Start on any AMRAP and move in order FOUR HORSEMAN OF THE APOCALYPSE PT.1 OF 4 6 min AMRAP 8/5 Cal bike 15 Ball slams 30/20lb ---REST 2 MINS---- FOUR HORSEMAN OF THE...
read moreSept 18 2018
WARM UP - MOBILITY Running/jumping warmup PVC shoulder openers, sotts press, OHS/snatch warmup WOD A SNATCH 3 POSITION POWER SNATCH E2.5MOM x 6 sets: 3 position power snatch (high hang, knees, floor) -Keep sets in the 60-70% range today, work on technique and speed...
read more
