Today’s Wod
Nov 7 2020
WARM UP – MOBILITY
Big dynamic shoulder & hamstring warm-ups and stretches
Red band shoulder activations: presses / pull aparts / upright rows etc.
—
Review and warm-up: push press, kettlebell swing, box jump
WOD A
JACK
20 min AMRAP:
10 Push press 115/75lb
10 KB Swings 24/16kg
10 Box jumps 24/20″
Weekly Summary
Program Summary: Nov 2nd – 8th
Monday: Upper body / Gymnastics WODs
Tuesday: Barbell complex
Wednesday: Conditioning Intervals
Thursday: Snatch + WOD
Friday: Deadlift + LB strength
Saturday: Hero WOD
Sunday: Clean & Jerk + Strength
Program Summary: October 26th – Nov 1st
Monday: Back squat / met-con
Tuesday: Mixed met-cons
Wednesday: Upper body / hypertrophy
Thursday: Clean / barbell complex
Friday: Mixed strength work / met-con
Saturday: Mixed met-con
Sunday: Snatch
Program Summary: October 19th-25th
Monday: Front squat + WOD
Tuesday: Upper body / Conditioning
Wednesday: Deadlift + LB strength
Thursday: Bench press + WOD
Friday: Overhead squat
Saturday: Conditioning WOD
Sunday: Clean & Jerk
Wod Archive
Nov 7 2020
WARM UP - MOBILITY Big dynamic shoulder & hamstring warm-ups and stretches Red band shoulder activations: presses / pull aparts / upright rows etc. --- Review and warm-up: push press, kettlebell swing, box jump WOD A JACK 20 min AMRAP: 10 Push press 115/75lb 10 KB...
Nov 6 2020
WARM UP - MOBILITY Quick dynamic LB running warm-ups + dynamic stretches: Floor sweepers, curtsy lunges, Iron crosses etc. then, 2 rounds: 12-15 x Barbell good mornings / Rd 2: Romanian Deadlifts 10-15 Hollow rocks / Rd 2: Hollow dead bugs 3 x 5 Glute bridges + 5s...
Nov 5 2020
WARM UP - MOBILITY *Grab out a dowel and empty barbell Big dynamic joint warm-up Pre-squat hip openers, dowel dislocates and thoracic openers Overhead squat and Snatch technique drills. (High hang, Hang and Floor) WOD A HIGH HANG SNATCH X 3 Bar should go no lower than...
Nov 4 2020
WARM UP - MOBILITY 3 rounds: 45s Row / Bike / Ski - increase pace each round 60/70/80% effort. 2-3 Dynamic stretches (Leg swings, Floor sweepers, Lunges, Iron cross, Scorpions, etc.) WOD A CARDIO PYRAMID Complete for total calories on either a Rower, Bike, or Ski Erg:...
Nov 3 2020
WARM UP - MOBILITY Quick dynamic joint warm-up and stretch (Hamstrings / Hips / Overhead) --- 3 rounds: Start w/ an empty barbell and add a little weight each warm-up round if you like: 1) 5 slow pull muscle cleans, 5 Pause front squats (2-3s), 5 Push press 2) 5 Hang...
