A. Warmup:
DROM
coach game of choice
B. 4 sets of:
100m sled
*50m forward / 50m backward
400m Run
10 Ground to Shoulder Atlas stones
-rest 2:00
C. Cooldown:
Lacrosse smash for remainder
CORE HOMEWORK:
Side Plank (R) – max
-Rest 2:00
Side Plank (L) – max
A. Warmup:
30 AB Cals
*15 easy / 15 hard
DROM
3 sets of:
5 reps each of the workout movements
B. For time:
30-20-10
Wall Balls, 20/14
Sumo Deadlift High Pulls, 75/55
Box Jumps, 24/20
Shoulder 2 Overhead, 75/55
Row Calories
-Rest 2:00
C. Cooldown:
5 sets of:
20 Banded Pull Aparts
10 Banded Good mornings
CORE HOMEWORK:
100 Leg Lifts laying on back
*each rest = :30 plank
A. Warmup:
DROM
3 sets of:
7 snatch grip deadlifts
7 snatch high pulls
7 muscle snatch
7 power snatch
5-10 ring rows
B. Every 2:00 x 5
10 Power Snatch, 95/65
10 Pullups
C. Cooldown:
3:00 Lizard Stretch, ea.
CORE HOMEWORK:
Accumulate a 2:00 Hollow Hold
*in as few breaks as possible
A. Warmup:
400m run
DROM
warmup for thrusters
B. OTM for 10:00
3 Thrusters
*add 5 – 10lbs from last time we did 5 reps OTM -or- heavy
C. 1/2 “Flight Simulator”
5-10-15-20-25-30-35-40-45-50 Double Unders
*rest as needed between sets
D. Cooldown:
2:00 Couch Stretch, ea.
CORE HOMEWORK:
3 sets of:
:45 static hold back extension
10 x 3 count hanging knee raises
*left, center, right = 1 rep
Track WOD:
1 mile T.T.
-track preferred
*lets test out the past few weeks buildup!
CORE HOMEWORK:
AMRAP in 8:00
30 mountain climbers
20 dead bugs
Teams of 3:
AMRAP in 15:00
Start w/ 2 reps, add 2 reps each round
Burpees
Power Clean
Wall Balls
Each partner will complete each movement before moving on to the next rep scheme.
Indy version:
AMRAP in 15:00
2-4-6…and so on
Burpees
Power Cleans
Wall Balls
CORE HOMEWORK:
3 sets of:
20 bent over KB Rows
20 :05 negative leg lowers
A. Warmup:
DROM
5-10-15
Ski Erg Cals
Box jumps w/ step down
B. For time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Power Cleans, pick weight
Dumbbell Lunges, ea. – same weight
C. Cooldown:
Foam Roll for remainder of class time
CORE HOMEWORK:
3 x max L-Sit
*rest as needed
3 x 1:00 Plank (pushup position)
A. Warmup:
2 x 1:00 Back Pack stretch
1:00 Banded shoulder dist., ea.
DROM
then,
5 x 5 Sotts, start w/ PVC
B. Overhead Squat 3-3-3-3-3
work up to a heavy 3 in 12:00
C. Cooldown/Accessory:
3 x 10 One arm DB rows, ea.
100 banded pull aparts
CORE HOMEWORK:
:20 on/:10 off x 8
Flutterkicks
A. Warmup:
400m Run
DROM
21-15-19
Wall Balls
3 deep breaths between sets
B. 10 x 100m Row sprints
-rest 1:30 after each set
**ALL OUT EFFORTS**
C. CORE HOMEWORK/Optional work
4 sets of:
15 Double KB Deadlifts, pick weight
1:00 Double KB Front Rack Hold
1:00 Rest
D. Cooldown:
3:00 Lizard Stretch, ea.
A. Warmup:
3:00 passive bar hang
DROM
3 sets of:
10 Push Press, bar
8 Front Squat, bar
4 bar facing burpees
B. 3 rounds for time:
400m Run
21 Thrusters, 95/65
12 Box jump overs, 24/20
C. Cooldown/Accessory:
3 sets of:
10 Unilateral Kneeling DB Press, ea.
15 Back Extensions
CORE HOMEWORK:
5 sets of:
10 Toes 2 bar -or- hanging leg raises
10 GHD Situps -or- straight leg situps
Please activate some Widgets.