WOD 2019-08-30

Mobility
Super Squat Hip Sequence pre-workout

Other target areas:
Shoulder and wrists
Warm-up
10 min – on coach
Metcon
Metcon (AMRAP – Rounds and Reps)
Alternate Cindy
20 Min AMRAP
100 M Run
10 Push Ups
15 Air Squats
– Newer athletes, scale duration (time) of metcon

* Post rounds and reps to the board

– 5 min rest –
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

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WOD 2019-08-29

Mobility
Best Shoulder Mob Ever

Warm-up
5 min – on coach
Metcon
Metcon (Time)
Buy-in 400 M Run

Then,

10 Rounds
(200 M Run every time you drop KB)
10 KB Deadlift (55#/35#)
8 KB Swings
6 KB SDHP
4 KB Goblet Squat
400 M Run
* Post time to board

– 3 min to rest and set up for metcon –
Finisher
Metcon (Weight)
Finisher (if time allows)
Bent over rows (KB in each arm) 3×15
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2019-08-28

Mobility
Solving front rack problems

Other target areas:
Mid-thoracic area
Hips and ankles (running)
Warm-up
10 min – on coach
Metcon
Metcon (Weight)
Every 90 seconds, for 6 minutes (4 sets):

Power Clean x 2-3 reps (start around 50-60% and build in weight to what you plan to use for the workout – practice touch and go reps, if possible.)

Then…

Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
5 Push Ups
3 Power Cleans
– Scale run if needed. Athletes should be able to complete the work in each round in about 3 minutes

* Post heaviest load weight to board
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2019-08-27

Mobility
High Posterior Chain Mobilization

Other target areas:
Shoulders
Ankles (row)
Warm-up
10 min – on coach
Metcon
Metcon (AMRAP – Rounds)
Every 2 minutes, for 30 minutes (5 sets):
Station 1: 400/300 M Row
Station 2: 60 Foot Walking Lunges w/ KB/DB Farmer’s Carry (60#/45#)
Station 3: 20/17 Cal Bike
* Post rounds successfully completed to board

– 2 min rest –
Finisher
Metcon (Weight)
Finisher
Skull Crushers 3×15
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2019-08-26

Mobility
Simple Five Way Shoulder

Other target areas
Hips
Warm-up
10 minute general warm-up on coach
Weightlifting
Shoulder Press (5, 3, 1, 3, 2, 1)
Allow 25 minutes including warm-ups sets:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%

– Athletes will need to clean barbell or get assistance from coach
– Allow athletes with shoulder/neck issues to substitute Push Press, KB or DB

– 3 minutes to rest and set up for metcon –
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
Alternate between 300 M / 250 M Row and 300 M Run
20 SA DB Push Press (50#/35#)
20 Box Step Overs w/ KB/DB Goblet Hold
* Post rounds and reps to board
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA

WOD 2019-08-24

Warm-up
8 Min on coach
Mobility
5 Min on coach
Metcon
Metcon (Time)
For Time
400 M Run
21 Hang Clean
18 Front Squats
15 Push Press
400 M Run
18 Hang Clean
15 Front Squat
12 Push Press
400 M Run
15 Hang Clean
12 Front Squat
9 Push Press
400 M Run
12 Hang Cleans
9 Front Squats
6 Push Press
400 M Run
9 Hang Cleans
6 Front Squats
3 Push Press
400 M Run
– One partner works, while the other rests.
– Divide reps up evenly
– Weight options{
– 115/85
– 95/65
– 75/55

WOD 2019-08-23

Warm-up
5 min – on coach
Mobility
Ankles, then…..

Best Shoulder Mob Ever

Metcon
Jennifer (AMRAP – Rounds)
26 Minute AMRAP:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here
Pull Ups scale: ring rows
KB Swings 55#/35#
Box Jumps 24″/20″, Scale : step ups

* Post rounds and reps to board
Cool Down
5 min – on coach
Cool down and stretch
* Encourage athletes to drink recovery drink during this time
WATCH THIS: https://www.youtube.com/watch?v=5XsOb86izvA