WARM UP:
400 Meter Run
Samson Stretch
Squat Therapy
Quad Stretch
Goblet Squats (x20)
Single Arm KB Swings (15 each)
Lunges (x20)
STRENGTH/SKILL:
1 Mile Run!
WOD:
14 Min AMRAP
Row 500
25 Air Squats
25 Hand Release Push Ups
Rest 2 Minutes
Tabata Situps
Warm Up:
Run 400m/Row 500m
Samson Stretch
PVC Pass throughs
PVC Figure 8s
PVC OHS
Ab mat situps
Supermans
Pushup complex
Squat Therapy
Step Ups
Leg Swings
Arm Circles
Skill Work:
Power Clean
Partner WOD in teams of 2:
5 minutes at each station:
A. Power Cleans 135/95#
B. Wall Balls 24/20″
C. 100m sprints
D. Pull-ups
E. KB Swings 53/35#
F. Burpees
1 partner works while the other rests. Score total reps for all stations.
WARM UP:
COACHES CHOICE
STRENGTH/SKILL:
DEADLIFT REVIEW
4 ROUNDS
30 SECONDS ROW/AIRDYNE
30 SECONDS REST
WOD:
4 ROUNDS
12 DEADLIFTS (135/95)
21 AB MAT SITUPS
12 PUSH JERKS (135/95)
21 DOUBLE UNDERS
WARM UP:
400 METER RUN
WALL SITS
LEAP FROGS
WAITER WALKS
GOBLET SQUATS
MOUNTAIN CLIMBERS
STRENGTH/SKILL:
COMPLEX
10 MIN EMOM
1 POWER CLEAN
1 FRONT SQUAT
1 JERK
*WEIGHT SHOULD BE ABOUT 85% OF ONE REP, GO HEAVY!
WOD:
18 MIN AMRAP
6 POWER SNATCHES 115/75
12 TOES TO BAR
6 SDHP 115/75
200 METER RUN
WARM UP:
400 METER RUN/ROW
SCAPULAR WALL SLIDES
WALKING KNEES HUGS
BUTT KICKS
INCH WORMS
400 METER RUN/ROW
STRENGTH/SKILL:
WEIGHTED PULL UPS
8 X 6 X 4 X 6 X 8
*SCALED WORK ON STRICT PULL UPS WITHOUT WEIGHTS
WOD:
40 WALL BALLS (20/14)
30 BOX JUMPS (24″/20)
20 KBS (53/35)
10 HSPU
20 KBS (53/35)
30 BOX JUMPS (24″/20)
40 WALL BALLS (20/14)
WARM UP:
COACHES CHOICE
STRENGTH/SKILL:
15-20 MINS OF GYMNASTICS SKILL WORK:
BAR MUSCLE UPS
MUSCLE UPS
BUTTERFLY PULL UPS
KIPPING PULL UPS
WOD:
16 MIN EMOM
MINUTE 1: 4 MUSCLE UPS/2 ROPE CLIMBS
MINUTE 2: 8 BURPEES
MINUTE 3: 16 CALORIE ROW BIKE
MINUTE 4: 32 DOUBLE UNDERS
WARM UP:
TABATA ROW
PVC WARM UP
SHOULDER SHRUGS
SAMSON STRETCH
STRENGTH/SKILL:
SQUAT CLEAN REVIEW
PUSH PRESS
2 X 2 X 2 X 2 X 2
WOD:
4 ROUNDS
10 SQUAT CLEANS (155/115)
12 PULL UPS
200 METER RUN
Warmup:
run/row/bike 4 minutes
PVC Warmup
Walking lunges
Hanging shrugs
Kb swings
Kb high pulls
Sit ups
Supermans
Dynamic 90s
Group Mobility
WOD: Running Cindy
run 100m
1 round Cindy
run 200m
2 rounds Cindy
run 300m
3 rounds Cindy
run 400m
3 rounds Cindy
run 300m
2 rounds Cindy
run 200m
1 round Cindy
run 100m
1 round Cindy=
5 pullups, 10 pushups, 15 air squats
Warm Up:
Coaches Choice
Strength/Skill:
Tabata Twos
WOD:
“Batman and Robin Deads”
26 MINUTE AMRAP
Partner A runs one 400M Sprint
Partner B does AMRAP Clean + Jerks 135#/95# until A gets back.
Switch and repeat. (score is reps of clean and jerks) (Each person only runs once and Clean and Jerks once)
Partner A runs 400 M
Partner B does AMRAP Deadlifts 135#/95# from floor until A returns.
Switch and repeat.
Again, each person only runs once and deadlifts once. Each back squat = 1 pt
Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.
Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
Each burpee= 1 pt
Warm Up:
Coaches Choice
Strength/Skill:
Bench Press
5 @ 50% for 2 Sets
3 @ 75% for 2 Sets
2 @ 90% for 2 Sets
WOD:
18 MINS
3 Ring Dips
3 Back Squats (135/95)
Run 200 M
6 Ring Dips
6 Back Squats (135/95)
Run 200 M
9 Ring Dips
9 Back Squats (135/95)
Run 200 M
*Increasing by 3 Reps until time is up*
Good Week Everyone Keep Up the Hard Work!
