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Saturday 9/29

9/29/2018

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MOBILITY

WARM UP 

Coaches Choice

WOD
TEAM 1776
TEAMS of 3

-KB American swing(53-35)
-Box jump
-air squat
-push up
-Burpees
-pull up
-sit up
-cal row
-DU's
-wall ball
-slam ball (30-20)
-DB push press

As a team complete total reps of 1776
of all movements in any order.

Multiple partners can work but
must be the same movement and
no more then 200 reps per movement. 

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Friday 9/28

9/28/2018

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MOBILITY

WARM UP 

Coaches Choice

STRENGTH
​15 min
to find a heavy 1 rep Back squat

WOD
3rds
20-DB snatch (50-35)
20-Box jump over
20-T2B
20/15 cal A/B

eXpress WOD

​​​​​​​​​​​​​eXpress MOBILITY

eXpress WARM UP 

WOD
20 min amrap
20-GHD sit up
20-DKB front rack walking Lunge
​(open weight)
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Thursday 9/27

9/27/2018

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MOBILITY

WARM UP 

Coaches Choice
​
WOD
Running clock
0-10min
1 mile run
max Power cleans (135/95)
10-12 min rest
12-20min
800m run
max power snatch (115-85)
20-22min rest
22-27min
400m run
max Thrusters (95/65)

eXpress WOD

​​​​​​​​​​​​eXpress MOBILITY

eXpress WARM UP 

WOD
UNTIMED
5 X's thru the complex of:
(open weight)
8-DKB Pendlay row
10-DKB Sq. clean
8-DKB swing
20 cal Ski @ a low
damper after each rd.
Recovery pace. 
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Wednesday 9/26

9/26/2018

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MOBILITY

WARM UP 

Coaches Choice
​
STRENGTH
 Jerk
1-1-1-1-1
*can be push or split

WOD
4 X's 3 min amrap
1 min rest
30-push press (75-55)
15-pull ups
max DU's


eXpress WOD

​​​​​​​​​​​​eXpress MOBILITY

eXpress WARM UP 

WOD
100m row / 30Russian swings(AHAP)
200m row / 25 Swings
300m row / 20 swings
400m row / 15 swings
500m row / 10 swings
then
21-15-9
DKB snatch (35-26)
T2B

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Tuesday 9/25

9/25/2018

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MOBILITY

WARM UP 

Coaches Choice
​
STRENGTH
Front squat
2-2-2-2-2

WOD A
8 rds
(16 min cap)
200m run
10-DKB DL (70-53) Suitcase grip

WOD B
5 X 1 min rd
1 min rest
30 sec DKB front sq(53-35)
30 sec DKB front
rack carry
rest 3 min
record reps/meters
then
5 x 1 min rds
1 min rest
30 sec DKB thrusters(53-35)
30 sec DKB burpees
record reps
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Monday 9/24

9/24/2018

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MOBILITY

WARM UP 

Coaches Choice
​

PARTNER WOD
35 min Amrap
50-Box jump
50-Jumping pull ups
50-American Swings(53-35)
50-Walking lunges
50-K2E
50-Push press(75-55)
50-Back ext
50-wall ball
50-burpees
50-DU's
1 works 1 rest

eXpress WOD

​​​​​​​​​​​​eXpress MOBILITY

eXpress WARM UP 

WOD
30-20-10
10-20-30
DKB DL(70-53) (suitcase grip)
cal ski
into
20-15-10
cal Bike
H.R. Push ups
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Saturday 9/22

9/22/2018

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MOBILITY

WARM UP 
6 min amrap
30 DU
10 air sq
10 push up
5-pull up
​
PARTNER WOD

30 min amrap
50 cal A/B
75 wall ball
50-Weighted sit up(45-25)
75 power clean (115-85)
50-C2B
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Friday 9/21

9/21/2018

0 Comments

 
MOBILITY

WARM UP 

3 X's
30 sec wall ball
30 sec DU's
30 sec pull ups
30 sec rest

STRENGTH
Push Press
1-1-1-1-1

WOD
15 min Ladder
DB push press (50-35)
pull up
3,6,9,12,15..etc

eXpress WOD

​​​​​​​​​​​eXpress MOBILITY

eXpress WARM UP 

WOD
20 min Amrap
50-cal row
15-DKB Burpees(53-35)
50-Russian swing(70-53)
15-DKB Burpees
0 Comments

Thursday 9/20

9/20/2018

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MOBILITY

WARM UP 
3x's
30 sec stiff leg DL(bar)
30 sec push ups
30 sec air sq
30 sec rest

DROM
Deadlift

WOD

Amrap 3 min
21-Dead lift(225/155)
21-Air powered cal
max burpees over the bar
3 min Rest
Amrap 3 min
18-Dead lift(275-185)
18-Air powered cal
max burpee over bar
3 min Rest
Amrap 3 min
15-DL(295-205)
15-Cal
max burpee over bar
3 min Rest
Amrap 3 min
12-DL(315/225)
12-cal
max burpee

eXpress WOD

​​​​​​​​​​​​eXpress MOBILITY

eXpress WARM UP 

WOD
1000m row
2-DKB Squat clean thruster
+ front squat
+ push press (53-35)
800m row
4-DKB complex above
600m row
6-DKB complex above
400m run
8-DKB complex above
200m row
10-DKB complex above

0 Comments

Wednesday 9/19

9/19/2018

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MOBILITY

WARM UP 

6 min amrap
5-pull up
10-Lunge
200m run

SKILL/DRILL
DB Snatch
work to wod weight

WOD
20min amrap
18 cal A/B
15 wall ball
12-DB snatch(alt) (open weight)
9-T2B

eXpress WOD

​​​​​​​​​​​eXpress MOBILITY

eXpress WARM UP 

WOD

5rds
20-Single KB OH sit up (35-26)
20-DKB burpees (53-35)
every 2 min 7 cal ski. 
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