| Week of 1/26/20 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | Gymnastics Bar Technique Seminar taught by Coach Vanessa Saturday, February 22 @ 10am Register: https://www.facebook.com/events/547293609201224/ |
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| SWOD | SWOD: Week 3 of 8 Wendler (18 min) Back Squat: 5,3,1 Set 1: 5 reps at 75% of base number Set 2: 3 reps at 85% of base number Set 3: 1+ reps at 95% of base number Base number = 90% of 1RM |
Week 1 (15 min) Snatch Pull 3 sets x 2 (Unscored) 3 Position Power Snatch x 4 sets Beginner: Sumo Deadlift 5×5 |
Phase 1 Tempo, Time under Tension 4/4 Phase 2 (Linear Progression) Week 4/4 Phase 3 (Clusters) Week 4/4 Phase 4 (Testing) 20 min to find Push Press 1RM |
A1. KB Windmill 3 x 20-24 A2. Weighted FLR on Rings 3 x 30-60 sec |
Week 3: Overhead Squat Warm Up: A1) YTW 3×10 A2) 3×20 Banded Pull Aparts then B) Overhead Squats: 5 x 4 Beginner: Front Squats 5×4 |
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| WOD | AMRAP 7 min: 20 Double Unders (60 singles) 10 Box Jumps (20) 5 Power Cleans (135/95) L2: 30 DU+SU Mix, Step-Ups, (95/65) L1: 40 SU, Tuck Jumps, (65/45) Beginner: DB Hang Power Cleans |
EMOM 16 1) 150m Run 2) 12 Hang Power Snatches (75/55) 3) 15/12 Cal Bike 4) 20 Strict Push-Ups L2: (65/45) 13/10 cals, 15 Push-Ups L1: 100m run, (45/35) 10/7 cals, 10 Push-Ups |
3 Rounds: 24/21 Cal Row 21 Russian KBS (70/53) 14 Alt. DB Snatches (40/30) L2: (53/35) (30/20) L1: 20/17 cal, (35/26), (20/10) |
Partner WOD AMRAP 18min 12 KB Goblet Lunges (53/35) 200m Run (together) 12 Pull-ups *One person working at a time, must complete all reps of one movement, then switch to other partner (except for run). L2: (35/26) Banded Pull-Ups L1: Bodyweight Lunges, Ring Rows |
AMRAP 8 min 16 Burpees over the Bar 8 OHS (95/65) 4 HSPU Rx+: Strict HSPU L2: Burpee Step-Over, (75/55), HSPU from Box L1: Burpees or Sprawls, (45/35), Seated DB Strict Press |
AMRAP 22 min: 22 American KB Swings (53/35) 22 Ring Rows 400m Run 22 Wallballs (20/14 to 10’/9’) 22 Box Jumps w/Step Down (24/20) L2: (35/26) (14/10) (20/14) L1: 26# (or less) RKBS, 10# WB Thruster, Step-Ups |
| BRO SESH | Bulgarian Split Squats w/ Tempo 3×5 each 3 Seconds Down 2 Second Hold @ Bottom 1 Second Up |
Pendlay Row 3 x 8-12 |
8×8 Single Arm KB Hang Clean 30s rest between sets switch arms each set |
Ab Circuit: W/ a DB 3-5 Rounds 1a) Sit up to overhead reach x10 1b) Russian twist x20 1:00 rest after each round |
Floor Press 3×8-12 |
Pec Walk x400m |
| Stretching | Pigeon Frog Downward Dog |
Banded Shoulder & Lat Stretch Series | Puppy Dog Thread The Needle Seal/Sphinx |
Saddle Pose IT Band Stretch Archer Pose |
Eagle Pose Twisted Cross Seated Straddle |
Happy Baby Downward Dog IT Band Stretch |