20 Minute Clock:
1 min max effort, 1 minute rest
1st Cycle: 1 min amrap 5 BB Rows, 5 Push Press (115/75#)
2nd Cycle: 1 min max cal row
Day 1-
Practice 3 drills
then…Hill Repeats
10 x 30 second hill sprints; 1 minute of recovery at bottom of hill before repeat
Day 2-
Practice 3 drills
then…
Run 1000 m (hard)
rest 2 minutes w/easy jog
Run 1000 m (hard)
rest 2 minutes
Run 200 m (hard)
rest 30 sec
Run 200 m
rest 30 sec
Run 200 m
rest 30 sec
Run 200 m
rest 30 sec
Run 200 m
Teams of 2 complete 12 intervals (6/athlete) of:
12 Burpees
10 DL @135/95#
8 Barbell Rows @135/95#
6 V-ups
3K Row For Time!!!
Every 2 minutes, alternate between:
Interruption 1: 10 Pull Ups
Interruption 2: 10 Jumping Slamball
Skills and Drills:
1. Posture drill
2. Lean into wall
3. Back to Wall
4.Partner Fall
Baseline WOD:
Mini Jerry
800 m run
1000 m row
800 m run
Day 1
Drills-
Posture drill 3×20 each leg
Lean into Wall 3×20 each leg
Back to Wall 3×20 each leg
Then…
Run 2×2 min, :60sec off @ 94-96 cadence
Run 1×3 min @ 91 cadence
Rest 2 minutes
Run: 8 x 100m, Recover :60 sec between intervals
Day 2
Drills-
Posture drill 3×20 each leg
Lean into Wall 3×20 each leg
Back to Wall 3×20 each leg
Then…
2x 400 m with 1 minute recovery
2x 800 m with 2 minute recovery
25 Minutes of Conditioning Joy:
Including a series of bodyweight movements, plyometrics and monostructural bliss!!
Deadlift 5×3@90%
Alt wod:
“Annie”
50-40-30-20-10
Double unders
abmat sit-ups
Wod:
8 minute AMRAP
5 Power Clean (155/105)
5 Barbell roll outs (155/105)
Bench Press 5×3@90%
12-15-21-15-12
box jumps
ring push ups
Max reps in 30 sec:
Pull ups; 0:15 rest
0:30 burpees; 0:15 rest
0:30 kb swings rest 1 minute
complete 7 rounds
For time:
60 cal row
30 shoulder to overhead (135/95)
60 deadlifts (135/95)
Back squat 5×3 @90%
WOD:
0-2 minutes
Sprint 200 m, 5 TTB,3 front squat
2-4 minutes
Sprint 200 m, 5 TTB ,5 front squats
4-6 minutes
Sprint 200 m, 5 TTB, 7 front squats
6-8 minute
Sprint 200 m, 5 TTB,9 front squats
8-10 minute
Sprint 200 m, 5 TTB, 11 front squats
Strength: Strict Press 5×3
Or
ALT WOD:
10 min AMRAP
10 GHD
10 push ups
10 Kb swing
(on every minute 100 sprint)
Then,
CLASS WOD:
10 EMOM
10 Wall Balls 20#, 14#
5 no push-up burpee
Team Relay
sprint, swing, squat
Strength: Dead lift 5×3@90%
3 rounds
5 hanging power snatch (115#, 85#)
5 OHS (115#, 85#)
200 m Sandbag run