| Week of 12/29/19 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | Class schedule this week: 12/31 – 8am Group WOD, 9-11am Open Gym 1/1 – Closed 1/2 – Resume regular schedule |
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| SWOD | Phase 1 Tempo, Time under Tension 4/4 Phase 2 (Linear Progression) Week 4/4 Phase 3 (Clusters) Week 4/4 Phase 4 (Testing) Front Squat Clusters 4 sets x 1.1.1 *rest 30 seconds between clusters, rest as needed between sets (a set contains 3 reps) |
Week 3 (20 min) Warm up: 3 Position Power Clean x 2 sets (unscored) Power Cleans 5×3 |
Closed for the Holiday | Shoulder Health Warm Up: A) Reverse Flys 3×8 (light weight, 1ct hold at top) B) Band Face Pulls 3×8 Strengthen: A) Supine Band External Rotation 3×8-12 https://www.youtube.com/watch?v=IOAhKIBKVaI B) Floor Press 3×8-12 (Use DBs) |
Phase 1 Tempo, Time under Tension 4/4 Phase 2 (Linear Progression) Week 4/4 Phase 3 (Clusters) Week 4/4 Phase 4 (Testing) Back Squat Clusters 4 sets x 1.1.1 *rest 30 seconds between clusters, rest as needed between sets (a set contains 3 reps) |
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| WOD | 4 Rounds: 7 Pull-Ups 14 Alt. DB Snatch (40/30) 21 Wallballs (20/14 to 10’/9’) L2: Banded Pull-Ups, (30/20) (14/10) L1: Jumping Pull-Ups or Ring Rows, (20/10), Wall Ball Thrusters (10) |
15-12-9 Hang Power Clean (115/75) Burpee Box Jumps (24/20) L2: (95/65) Burpee Step Ups or (20/14) L1: (75/55) Sprawl Box Jumps or Step Ups Beginner: DB HPC |
Minutes 0-5: 1000/800m Row Max Shoulder to Overhead (155/115) in time remaining Minutes 5-10: 800m Run Max Shoulder to Overhead (135/95) Score = Total S2OH *If needed have half start on run, but still heavier weight first L2: (115/85) (95/65) L1: 4 min Row/Run, (75/55) (45/35) |
AMRAP 12 min 4 Deadlifts (225/155) 8 Pushups 12 Air Squats 16 Double Unders L2: (195/125) 24 DU/SU Mixed L1: (175/115) 32 SU |
8 Min AMRAP: 3 Muscle Ups (sub 6 Strict pullups) 7 Squat Snatches (95/65) 9 Burpees Rest 3 Min 8 Min AMRAP: 100m run 7 Power Snatches (115/85) 9 Box Jumps Overs (24/20) L2: 6 Strict Pull-Ups, (75/55), (95/65), (20/14) L1: 6 Ring Rows, (45/35), (55/45), Step Overs Beginner: 14 Alternating DB Snatch |
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| BRO SESH | Supinated Grip Barbell Rows 3×8-12 |
Banded Step Ups 3×8 each |
Pallof Press 3×12 Each |
Banded Hamstring Curls Accumulate 75-100 Rest as needed |
2-3 Rounds 10 DB Bicep Curls 10 DB Strict Presses 10 DB OH Tricep Extensions *Perform on one arm for all three exercises back to back, then switch sides. Rest 2:00 after each round. |
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| Stretching | Pigeon Pose Puppy Dog Eagle Pose |
Downward Dog Forward Fold Dragon |
Supine Twist IT Band Stretch Archer Pose |
Twisted Cross Lizard Legs on the Wall Happy Baby |
Banded Shoulder and Lat Stretch | |