WOD

02/22/18

Warm-up
2m On Bike or Rower (65-80%)
10 Good Mornings PVC
20 Walking Lunges Long Stride
20 Heel Toe
30s Calf Stretch
40s Glute Stretch
Metcon ()
OTM Alternating X 20
Based on class size some athletes will have to run or row for the first minute and alternate on minute three.

Minute 1: 200m Run/Row
Minute 2: 12 Deadlifts 135/95
Minute 3: 200m Row/Run
Minute 4: 25 ABMSU

02/21/18

Warm-up
300m run or 15 cal on bike
10 PVC pass throughs
30 sec PVC Pipe stretch
10 scapular pull-ups
10 pushups
10 banded pull aparts
20 single unders
Metcon ()
MAX Double Unders
2:00 on / 1:00 rest
1:00 on / 0:30 rest
0:30 on = record your total successful double unders
Metcon ()
21-18-15-12-9
Overhead Squats 55/75
Burpees

02/20/18

Warm-up
200m Run or 15 Calories On Bike
20 Heel Toe Walks
30s Calf Stretch (Each Side)
30s PVC Shoulder Stretch (Each Side)
10 PVC Pass Through

Coach Led WOD Warm Up-DEMO

TTB Progression:
https://youtu.be/0I0IEHOELEQ
Metcon ()
For Time (No Rest Between Sections)
4 Rounds Of:
300m Run
20 ABMSU

Directly Into:

3 Rounds Of
200m Row
15 Toes To Bar

Directly Into:

2 Rounds Of:
10/8 Calories On Bike
10 Hang Power Cleans 155/105

02/19/18

Warm-up
400m Run
5 Forward/Backward Arm Circles
20 Shoulder Throws
20 Torso Twists
20 Kip Swings
Video: https://youtu.be/DK1s0aMRU58

Empty Barbell
10 Front Squats
10 Push Press
10 Thrusters
Metcon ()
20m AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
5 Pull Ups
10 Thrusters 95/65

02/18/18

02/17/18

Metcon ()
For Time:
120 Wall Ball Shots 20/14
80 Power Cleans 135/95
40 Chest To Bar Pull Ups

02/16/18

02/15/18

Warm-up
200m Run or 15 Calories On Bike
5 Worlds Greatest Stretch (Each Side)
45s Glute Stretch (Each Side)
30s Calf Stretch (Each Side)
10 Air Squats 3 Second Pause At Bottom

Coach Led WOD Warm Up-DEMO
Metcon ()
4RFT
400m Run
15 Back Squats 115/85
11 Back Rack Reverse Lunge 115/85
9 Toes To Bar

02/14/18

Warm-up
300m jog or 15 calories on the rower
20 PVC Pass throughs
20 Walking Lunges
20 Heel/toe steps
10 Push Ups
10 Air Squats

Coach Led Wod Warm-up DEMO
Metcon ()
"Hanging With Nick"
5 rounds
30 Sec Hang from Pull up bar (arms fully extended)
1 min Rest

Metcon ()
5 Rounds
20 Hang Power Snatch (75/55)
10 Burpee Box Jump Overs (24/20)

02/13/18

Warm-up
30 Calorie Row or 15 Calories On Bike
20 Good Mornings (PVC)
20 Double Tap
SHOULDER MOBILITY- WARM UP
5 Forward-5 Backward Arm Circle
20 Shoulder Throws
20 Torso Twists
10 Shoulder Backward Rolls
20 Kip Swings

WATCH VIDEO For Shoulder Warm-Up

Shoulder Warm-Up:
https://youtu.be/DK1s0aMRU58
Metcon ()
OTM 3 Rounds (9m) Double Unders

Rep Scheme A (RX)
Min 1: 25 Min 2: 45 Min 3: 65

Rep Scheme B (Scaled Reps)
Min 1: 8 Min 2: 13 Min 3: 18

Rep Scheme C Attempts
Min 1: 4 Min 2: 6 Min 3: 8
Metcon ()
For Time:
60/50 Calorie Row (Buy In)

Directly Into
21-15-9
Deadlifts 185/125
Pull Ups

60/50 Calorie Row (Buy Out)