OBSIDIAN WODS - MONDAY SEPTEMBER 18, 2017

OBSIDIAN WODS - MONDAY SEPTEMBER 18, 2017

ALL PROGRAMS - WARM UP/SKILLS
*30 Seconds Work/10 Seconds Rest*

BAND WORK
Band Press Out Plus - Band Reverse Circles Right - Band Reverse Circles Left - Band 90/90’s - Band Rows - Band Overhead Press Right - Band Overhead Press Left

MOBILITY WORK
Thoracic Extension Rotation Right - Thoracic Extension Rotation Left - Wide Leg Inchworm - Stagger Stance Good Mornings Right - Stagger Stance Good Mornings Left - 90/90 Stretch Right - 90/90 Stretch Left

BARBELL PROGRESSIONS - UPPER BODY
*5 Reps Each*
Behind Neck Strict Press - Strict Press - Behind Neck Push Press - Push Press

BUILDING BLOCKS - PERFORMANCE
(10 MINUTES)
COMPLETE 3 ROUNDS
100 Meter Ea - 1 Arm Overhead Carry
*Establish Max Weight*
15 Sec - Hollow Body Hold
15 Sec Ea - Side Plank
15 Sec - Superman Hold


BUILDING BLOCKS - SPORT
(10 MINUTES)
PUSH PRESS
Build Over 3-5 Sets To 50% 1RM Clean & Jerk
Then Perform 4 Sets
3 - Push Press @ 55% 1RM
*Add 2.5#-5# From Week 2*

COMPLETE FOR TIME
(14 MINUTES)
COMPLETE A 14 MINUTE AMRAP
4 - Bar Muscle Ups
*Alternates - Chest 2 Bar Pull Ups Or Band Pull Downs*
8 - Push Press
*135#/95# Or AHAP*
16 - American Kettlebell Swings
*70#/54# Or AHAP*

OBSIDIAN WODS - TUESDAY SEPTEMBER 19, 2017

OBSIDIAN WODS - TUESDAY SEPTEMBER 19, 2017

ALL PROGRAMS - WARM UP/SKILLS
*30 Seconds Work/10 Seconds Rest*

BAND WORK
Band Int/Ext Rotation Right - Band Int/Ext Rotation Left - Band Fly’s - Band Abduction - Band Overhead Lat Pull Backs - Band Rack Stretch Right - Band Rack Stretch Left

MOBILITY WORK
Pigeon Pose Right - Pigeon Pose Left - Scorpion Stretch Right - Scorpion Stretch Left - Lateral Box Step Up Right - Lateral Box Step Up Left - Toe Grab Squat

BARBELL PROGRESSIONS - CLEANS
*5 Reps Each*
Front Squats - Clean Grip Shrug Jumps - Tall Muscle Cleans - Hang Power Cleans - Scarecrow Clean - Hang Squat Cleans

BUILDING BLOCKS - PERFORMANCE
(12 MINUTES)
COMPLETE 3 ROUNDS
10 Ea - Goblet Split Squats
*Moderate Weight - Challenge Yourself*
10 - Alternating Goblet Kossack Squat
*Moderate Weight - Challenge Yourself*
3 - Slow Pull Power Clean
*5 Sec Pull - AHAP w/Quality Technique*


BUILDING BLOCKS - SPORT
(12 MINUTES)
HIGH HANG SQUAT CLEANS
Build Over 3-5 Sets To 85% 1RM Hang Clean
*From Ground - Pause @ Hip*
Then Decrease Weight
Then Perform 2 Sets
2 - High Hang Squat Cleans @ 75% 1RM
*Goal - Maintain Consistent Mechanics*

ALL PROGRAMS - WOD
(14 MINUTES)
COMPLETE 3 ROUNDS MAX REPS
*75 Seconds Work / 15 Seconds Rest*
Pinch Grip Plate Carry
*35#/25# Or AHAP - 10 Meters = 1 Rep*
Alternating 1 Arm KB/DBSit Ups
*35#/25# Or AHAP*
Calories Assault Bike

OBSIDIAN WODS - WEDNESDAY SEPTEMBER 20, 2017

OBSIDIAN WODS - WEDNESDAY SEPTEMBER 20, 2017

ALL PROGRAMS - WARM UP/SKILLS
*30 Seconds Work/10 Seconds Rest*
Coaches Choice - Dynamic Warm Up

ALL PROGRAMS - WOD
(35 MINUTES)
COMPLETE THE FOLLOWING FOR TIME
400 Meter - Tempo Run
*Equal Run Rest Ratio*
*Goal - Run Each 400 Meters @ 85% Best 1-Mile time*

OBSIDIAN WODS - THURSDAY SEPTEMBER 21, 2017

OBSIDIAN WODS - THURSDAY SEPTEMBER 21, 2017

ALL PROGRAMS - WARM UP/SKILLS
*30 Seconds Work/10 Seconds Rest*

BAND WORK
Band Abduction - Band Reverse Fly’s - Band Y Hollow Body Pull Backs - Band Sampson Stretch Right - Band Sampson Stretch Left- Band Kneeling Pull Throughs - Band Pull A Parts

MOBILITY WORK
Spiderman Stretch Right - Spiderman Stretch Left - Sciatic Nerve Flossing Right - Sciatic Nerve Flossing Left - Figure 4 Squat Right - Figure 4 Squat Left - Box Prayer Stretch

BARBELL PROGRESSIONS - LOWER BODY
*5 Reps Each*
Front Squat - Back Squat - RDL - Deadlift

BUILDING BLOCKS - PERFORMANCE
(14 MINUTES)
COMPLETE 3 ROUNDS
6 - Front Rack Box Squats
*Moderate Weight - Box @ Parallel Hip*
10 - Alternating Bird Dog
*2 Breath Hold @ Top*
10 - Alternating Dead Bug
*2 Breath Hold @ Bottom*

BUILDING BLOCKS - SPORT
(14 MINUTES)
FRONT SQUAT
Build Over 3-5 Sets To 65% 1RM Front Squat
Then Perform 4 Sets
2 - Front Squats @ 70% 1RM
*Goal - Maintain Consistent Mechanics*

ALL PROGRAMS - WOD
(12 MINUTES)
COMPLETE 3, 4 MINUTE ROUNDS FOR TIME
10 - Ring Dips
*Alternates - Box Dips Or Seated Band Dips*
15 - Deadlifts
*225#/155# Or AHAP*
20 - Lateral Burpees Over Bar

OBSIDIAN WODS - FRIDAY SEPTEMBER 22, 2017

OBSIDIAN WODS - FRIDAY SEPTEMBER 22, 2017

ALL PROGRAMS - WARM UP/SKILLS
*30 Seconds Work/10 Seconds Rest*

BAND WORK
Band Pull Overs - Band Circles Parallel - Band High Pull Right - Band High Pull Left - Band Y Pull Right - Band Y Pull Left - Band Standing Pass Throughs

MOBILITY WORK
Squat Thoracic Rotation Right - Squat Thoracic Rotation Left - Yoga Push Up - Lying Shoulder Stretch Right - Lying Shoulder Stretch Left - Rolling Adductors Right - Rolling Adductors Right

BARBELL PROGRESSIONS - SNATCH
*5 Reps Each*
Overhead Squat - Snatch Grip Shrug Jump - Tall Muscle Snatch - Hang Power Snatch - Scarecrow Snatch - Hang Snatch

BUILDING BLOCKS - PERFORMANCE
(12 MINUTES)
COMPLETE 3 ROUNDS
10 Ea - Single Arm High Pull
*85% 10 Rep Max*
10 Ea - RFE Goblet Split Squat
*Goal - Focus Pelvic Position*
1 - Snatch Complex
*Pull + High Pull + Power Snatch*
AHAP w/Quality Technique*


BUILDING BLOCKS - SPORT
(12 MINUTES)
MID HANG SQUAT SNATCH
Build Over 3-5 Sets To 70% 1RM Snatch
Then Perform 5 Sets
2 - Snatch @ 75% 1RM Snatch
*Goal - Maintain Consistent Mechanics*

ALL PROGRAMS - WOD
(15 MINUTES)
COMPLETE 2 ROUNDS FOR TIME
1 - 1500 Meter Row
15 - Strict Chin Ups
*Alternates - Ring Rows w/3 Sec Hold @ Top*
Rest 2 Minutes Between Rounds
*Goal - Note Both Finish Times For Each Round To Score*

OBSIDIAN WODS - SATURDAY SEPTEMBER 23, 2017

OBSIDIAN WODS - SATURDAY SEPTEMBER 23, 2017

ALL PROGRAMS - WARM UP/SKILLS
*30 Seconds Work/10 Seconds Rest*
Coaches Choice - Dynamic Warm Up

TEAM / PARTNER WOD
(35 MINUTES)
COMPLETE “FREEDOM FORCES” FOR TIME
With A Partner Perform 2 Rounds Of
1 - 200 Meter Buddy Carry
20 - Planking Partner Burpees

Then Perform 10 Rounds Of
8 - Synchronized Pull Ups
12 - Synchronized Push Ups