Category: Uncategorized

Strength Week 1

A. 3 sets
A1. 10 Clean grip deadlift.
Rest 90sec.
A2. 8/side Goblet hold Curtsy squat @ tempo 21X1. Rest 90sec.

Conditioning
5 rounds for time.
15 Wall ball.
15 Toes to bar.

See SugarWOD for more details

StrengthWeek 1.
A. 3 sets
A1. 10 Barbell strict press.
Rest 90sec.
A2. 10 Supinated grip strict pull up (Use band if needed).
Rest 90sec.

Conditioning
Murph prep.

2 sets 6min Amrap/Rest
3min b/t sets.
20/15 Calories.
10 Push up.
10 Pull up

Strength. Week 1
Back squat
3 sets 10 reps.
Rest 2.30min b/t sets.

Conditioning
10min Amrap.
2 Lateral pogo burpee over barbell.
3 Power clean.
4 Lateral pogo burpee over barbell.
3 Power clean.
6 Lateral pogo burpee over barbell.
3 Power clean.

Add 2 reps to lateral pogo burpee over barbell each rd.
After each 3 rounds add 3 reps to Power clean.

See SugarWOD for RX+/RX/Scaled

Weightlifting
15min build to max load.
Hang power snatch + Overhead squat + Power snatch + Overhead squat
(Must be completed unbroken).

Conditioning
3 rounds of
12-9-6
Hang power clean. RX 45/30kg. Scaled 35/25kg.
Pistols.

Rest 3min.

2 rounds of
15-12-9
Single arm dumbbell snatch. RX 22.5/15kg. Scaled 17.5/10kg.
Dumbbell box step up 24″/20″.

Warm up
3 sets.
8/side Single leg toe touch.
8 Alternating single arm down dog.
45sec Dead bug home position hold.

Strength
10min omem.
Odd min. 20sec Amrap Alternating dumbbell snatch + hang snatch.
Even min. 20sec Amrap Alternating dumbbell deadlift + clean + hang clean

Conditioning
3 rounds of
12-9-6
Single arm dumbbell power clean.
Air squat.

Rest 3min.

2 rounds of
15-12-9
Single arm dumbbell snatch.
Alternating forward lunge.

Strength
8-10 sets.
3 Box squat @ 60-70% (Speed).
Rest 60sec b/t sets.
Set box height 1″ above parallel.

Conditioning
Rescue Freedom.
12min Amrap.
20 Toes to bar.
40 Thrusters 20/15kg.
100 Double unders.

Warm up
3 sets.
10/side Staggered stance toe touch.
10 Alternating lateral lunge w/t forward reach.
60sec Dead bug (Legs only).

Strength
12min omem.
1. 30sec Front rack hold reverse lunge to knee lift (Right).
2. 20sec Side plank (Right).
3. 30sec Front rack hold reverse lunge to knee lift (Left).
4. 20sec Side plank (Left).

Conditioning
12min Ascending ladder
2 SA Russian swings.
2 Heel hook assisted pistol.
2 Alternating single leg V up.
Add 2 reps each round.

Teams of 2.

Part A.
20min Amrap (Athletes share reps).
100 Double unders.
50 Med ball cleans.
100 Double unders.
50 Single arm sumo deadlifts.
100 Double unders.
50 Thrusters (Both hands on dumbbell).

Rest 5min.

Part B.
10min Amrap (Athletes share reps).
10 x 25′ Lateral shuttles.
30 Single arm dumbbell hang clean & jerk.

Hero WOD

Zachary Tellier

• For Time
• 10 Burpees
• 10 Burpees
• 25 Push-Ups
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 150 Air Squats

Zoom Class + Limited/No equipment.

Warm up.
3 sets.
10 Alt reverse lunge w/t overhead reach.

10 Prisoner Good mornings.

20 Glute bridge march.

Midline strength.
A. 3 sets.
A1. 30sec Hollow rocks (Scale as needed).
https://youtu.be/p7j02V1fIzU
Rest 60sec.
A2. 5-10 Toes to object (DB/KB/Odd object).
https://youtu.be/DP5J9kkk-ao
Rest 60sec.
A3. 10-20 Weighted Plank pull through (DB/KB/Odd object).
https://youtu.be/aFrXv1bdioY
Rest 60sec.

Conditioning.
12min Amrap (From Russia with love).
10/arm Single arm Russian swings (DB/KB/Odd object).
https://youtu.be/kneGICiz30g
20 Russian twists (L+R 1 rep).
https://youtu.be/NmzEBlYTR0s
10/arm Single arm Bent over row (DB/KB/Odd object).
https://youtu.be/ma__uqUlYmE
20 Alt Russian step ups.
https://youtu.be/4yGlgPv-UiU

Home Gyms 8/12/20 Programming

Midline strength.
A. 3 sets.
A1. 45sec Straddle hollow rocks.
https://youtu.be/1wxarE8ZKM0
Rest 60sec.

A2. 5-10 Strict toes to bar (Scale Leg or Knee raises).
https://youtu.be/xX9Hzi7Onnw
Rest 60sec.

A3. 10-20 Weighted plank pull through.
https://youtu.be/aFrXv1bdioY
Rest 60sec.

Conditioning (CF Open style).
18min Amrap.
5 Power clean.
15 Chest to bar (Pull up. Scale as needed).
30 Box step up 24″/20″.
RX 65/45kg.
Scale 50/35kg.