WOD Blog

gympano

Week of 1/22 – 1/26

Posted by phillip.minter@yahoo.com on January 21, 2018
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Category: Uncategorized
Monday Mobility: hips, t spine, hamstrings Warm up: 3 rds 10 good mornings 4 turf sprints Strength: Deadlifts 12-10-8-6-4-2 ascending weight Start at 65% Core: 4 sets of 30 second L hangs WOD: 2 rds for time 10 deadlift 315/205 20 hspu 30 front squat 95/65 Tuesday Mobility: Shoulders, hips Warm up: 3 rds 10 PVC figure 8’s 10 PVC OHS 10 cal bike/row Strength: Overhead Squat 12-10-8-6-4-2 Ascending weight Start at 65% Core: 50

Week of 1/15 – 1/19

Posted by phillip.minter@yahoo.com on January 14, 2018
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Category: Uncategorized
Monday Open gym 10am-12p Tuesday Mobility: front rack,shoulders,hips Strength: back squat Work up to a single At 80% 1rm then 20rep at 50 percent Wod: 5rft 5 pc 135/95 10 front squats 135/95 20 abmats Wednesday Mobility: t spine,calves Warm up: 3rds 10 barbell good mornings 1 turf length inch worm Strength: 4 rounds (not for Speed) 10 -deficit double KB deadlifts 12 -banded hamstring curls 14 -ghd hip ext Skill: du progression Wod: for

Week of 1/8 – 1/12

Posted by phillip.minter@yahoo.com on January 7, 2018
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Category: Uncategorized
Monday Warm up: 2 rounds 10 lengths turf sprint 10 pvc pass throughs 10 pvc ohs 200m row Strength: Overhead squat 8/6/4/2/2 climbing in weight Skill: Kip swing practice for t2b WOD 20 minute AMRAP 8 OH lunges 95/65 15 toes-to-bar 8 OH lunges 95/65 15 box jump overs 24”/20” —————— Tuesday Warm up: 2 rounds 10 ring row 10 push up 8 cal bike Strength: Bench Press 10/8/6/6/4 Core/accessories: 5x20 bicep curl (10 each

Week of 1/1 – 1/5

Posted by phillip.minter@yahoo.com on January 1, 2018
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Category: Uncategorized
Monday Happy New Years Tuesday Mobility: shoulders hips Warm up: 3 rounds 10 plate strict presses 5 turf sprints Strength Coach warm up Clean and jerk 5x5 moderate weight Add weight every set Core: 50 weighted Russian twist (2 count) WOD: 21-15-9 Burpee box jump overs Hspu Between every set perform 5 bar MU or scale to 10 dips Wednesday Mobility: front rack and quads/hams Warm up: 3 rounds 200 m row 10 walking lunges

Week of 12/25 – 12-29

Posted by phillip.minter@yahoo.com on December 25, 2017
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Category: Uncategorized
Monday Merry Christmas Tuesday Mobility:hips/ hamstrings/ shoulders Strength: 5-3-1 Power cleans (increase to heavy single) Wod: 30min amrap Even min: 10 wall balls Odd min: max burpees Wednesday Mobility: hips/shoulders Warm up: 2rds 200m run 1 turf length back pedal 1 turf length butt kicks 10 pvc pass through Strength: 4 sets of 4 each Heavy sled push up and back hi-Lo Seated Heavy sled pull up and back Skill: du practice Wod: 15min amrap