Category: WOD

Mobility Banded Ankle Mobility x 2 sets each leg. Warm-up 5:00 of Dynamic Warm-up then, Grab an empty Barbell and Complete: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Hang Squat Cleans *Add weight 5 Squat Cleans 5 RDLs *Bring bar over to rack and set-up for Box Squat Strength Front Box Squat (Work […]

Warm-up “Burgener Warm-up w. a pvc” 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch *Go through 5 reps of each step and explain the significance of each. Skill Review 2 Sets of: 5 PVC Pass Throughs 5 PVC around the worlds […]

Warm-up Choices Choice of Fun Warm-up Spend 10:00 and mix general mobility in. – Examples of Games: Abmat Pizza Game, Dodgeball, Name Game, Funnel Tag. Take this opportunity to put your own spin on something fun that gets people moving. Skill Review Grab a BB w. your partner 5 Muscle Cleans 5 Front Squats 5 […]

Mobility Glute Activation 1-2 sets of: – X-Band Walks x 10 each direction – Single Leg Glute Bridges x 5 ea. with 1 ct squeeze at top – Heavy Russian Swings” Warm-up Tic Toe Warm-up Then, 10 Box Jumps 10 Push Press empty Bar 10 Deadlifts 10 Back Squats 5 Squat Cleans or Front Squats […]

Warm-up 1 Round of: 25 Air Squats 50 Single Unders 15 Push-ups 50 Single Unders 20 Renegade Rows 50 Double Unders or Double Under Attempts 20 Walking Lunges Skill Review “Goat EMOM” 10 min EMOM : ODD Mins: 1 Movement Athlete Choice EVEN Mins: 1 Movement Athlete Choice – Athletes will choice 2 movements that […]

Warm-up Kettlebell Warm up, 30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals: -Single-arm KB Swing (both sides) -KB Windmill -Goblet Squat -KB Push Press (both) -KB Swing -Figure 8 (both directions) etc.. Skill Review 2 Sets of: 15 Light DB Rows (squeeze scaps) 10 DB Kickbacks […]

Mobility Tissue Work: Foam Roll x 10 passes each – Thoracic Spine – Lats – Adductors Warm-up Abmat Pizza Game (2 burpee penalty for drops) + Dynamic Warm-up Strength Power Clean 6 x 3. Rest 90s-2:00 – Work up to 75% or to a moderate load resetting between reps. Same guidelines as yesterdays Squat Snatches […]

Warm-up With a PVC: 10 Pass Thru’s 10 Around the World (total) 10 OHS Grab an empty BB: 5 Muscle Snatch from Hang 10 OHS 5 Squat Snatch from below the knee + PVC Game x 5:00 Prep 2 Rounds of: 10 Passes each side foam rolling adductors. 10 (total) Goblet Lateral Squats (light) 10 […]

Warm-up “Limber 11” *Feel free to choose your favorite parts from this warm-up. This should not exceed 15:00 Strength Power Clean+ Front Squat + Jerk: Work up to a moderate single in 6 sets. Rest 2:00 2) 1 Accessory Movement: 3 x 10-15 reps. Choose a movement that is going to bring up a muscle […]

Warm-up “Musical Medballs” *Have your athletes complete an exercise of your choice around the medballs. When you stop the music they will sit on a medball. Whoever does not get a medball will perform either: 5 Reverse lunges in Place 5 Air Squats 5 Push-ups 5 Sit-ups *In any combination. Take one medball away and […]