W.U.  Coaches choice

Strength:  10 min clock, 5 sets of each movement

Even Mins:

  • 6 x Strict HSPU or Variations (see whiteboard)

Odd Mins:

  • 3 x Power Cleans

*For the HSPU start off where you currently are if we did in WOD, develop the position from that point

*For the Power Cleans, Chose a base weight and each set of 3 build to a 3 heavy

W.O.D for time AFAP

21-15-9

  • Calories
  • Push Jerk @ 155/105

 

W.U.  OH Squat Prep

W.O.D ” Nancy” 5 RFT of

  • 400M Run
  • 15 x OH Squats 95/65

W.U. Coaches choice

Strength:  Build Up

Work though Sequences of

1 x Power Clean + 4 Push Jerks

**Looking for WOD weight

W.O.D 20 Min AMRAP or 10 RFT of

  • 2 x Chest 2 Bar Pullups
  • 4 x Push Jerks 185/125
  • 8/10 x Cals Bike/Rower

*Front Row will d0 2/2 renegade rows 50/35

Core:  100 x Seated leg lifts

HIIT/CoreFit:

W.U. Coach Option

Skill W.U.

  • Double Unders (Practice 5 Mins)

Skill WOD. Couplet (timed 10 min Cap)

  • 50-40-30-20-10 DU’s or 150-120-90-60-30 Heavy Rope Singles
  • 30-25-20-15-10 V’Up’s

W.O.D 50-40-30-20-10

  • OH In place Lunge 50/35
  • Box Step Overs 24/20 (use same weight as OH Lunge)
  • Low profile Mountain Climbers

Cool Down:  5-8 min Group stretch

________________________________________________

ENDURANCE:

WARM UP

EMOTM 7 MIN

  • 10 Air squats / squat jumps then
  • Band walk forward / back
  • Lateral Band walk
  • Superman
  • Hollow rock
  • Plank walk left / right
  • Alt lunges
  • Jump Rope

39 MIN CLOCK / 2 ROUNDS

2 MINS TABATA; 20 sec on, 10 sec off

  • BURPEES
  • REST 1 MIN
  • 6 MIN AMRAP
  • 20 Russian Swings
  • 20 abmat situps

REST 1 MIN

2 MINS TABATA: 20 sec on, 10 sec off

  • BIKE / ROW
  • REST 1 MIN
  • 6 MIN AMRAP
  • 200 m run
  • 10 Wall balls

REST 1 MIN

CORE

  • 30 flutter kicks
  • 30 scissors
  • 30 glute bridges
  • 30 bicycles

W.U.  3 Rounds of the below

  • 10 x Banded Overhead Pull-aparts (red)
  • 15 x Band Glute Brides (small bands)
  • 25 x Double Unders or practice DU’s for :30 sec

W.O.D 5 Rounds, Each round is 4 Mins, 1 min rest

In 4 mins complete the following

  • 20 x Alt DB Snatches 50/35
  • 20 x Box Jumps 24/20
  • 10 x HSPU

30 Day Pushup Challenge to 50 Unbroken:

Day 2: 4 mins, rest remaining time in min once reps are complete

  • set 1: 3 reps
  • set 2: 3 reps
  • set 3: 6 reps
  • set 4: 6 reps

EMOTM do the reps listed and rest the remaining time in the min.

HIIT:

W.U.  Coaches Choice

Skill:  Box Pistols

Spend 10 Mins off the top of the box working individual leg strength and balance

W.O.D. In 3 Min Windows x 6 sets/ :60 sec Rest in between

Rounds 1,2 and 3

  • 15 x KB Swings 53/35
  • 10 x Burpees
  • **Remaining time Cals Bike/Rower

Rounds 4, 5 and 6

  • 10 x Goblet Squats
  • 20 x Situps
  • **Remaining time distance on Bike/Rower

CORE:  Bear Crawl Shoulder taps x 100, Focus on position NOT time

_________________________________________________________________

ENDURANCE:

WARM UP
EMOTM 5 MIN / 2 ROUNDS
30 sec jump rope then max effort of the following
  • 0-1 superman
  • 1-2 hollow rock
  • 2-3 prisoner squat
  • 3-4 scap push up
  • 4-5 low plank

54 MIN CLOCK

6 MIN AMRAP
  • 10 lateral burpees over a towel
  • 10 KB Thrusters
2 MIN RUN / 400 M
REST 1 MIN
6 MIN AMRAP
  • 20 Russian Swings / slam balls
  • 20 lateral jumps over bell or ball
2 MIN RUN / 400 M
REST 1 MIN
6 MIN AMRAP
  • 50 DU / 100 Jump Ropes
  • 25 Hollow Rock
2 MIN RUN / 400 M
REST 1 MIN
6 MIN AMRAP
  • 20 Plank tucks
  • 10 Bear Pose push ups
2 MIN RUN / 400 M
REST 1 MIN
6 MIN AMRAP
  • 10 step ups / box jumps
  • 10 chair dips
2 MIN RUN / 400 M
REST 1 MIN
6 MIN AMRAP
  • 10 lateral burpees over a towel
  • 10 KB Thrusters
2 MIN RUN / 400 M
CORE
2 ROUNDS
  • 15 Low plank mountain climbers (2x)
  • 15 Low plank oblique mountain climbers (2x)
  • 15 bicycles
Meeting ID: 889 0182 5835
Password: 658188

HIIT:

W.U. Coach Instructed

Active Dynamic W.U. Prep movements

W.O.D for time complete the following

2oooM Row or 1.6M Bike

Into

  • 100 x Pushups
  • 100 x Situps

then

4 Rounds of

  • 10 x Front Squats 155/105
  • 10 x Deadlifts 205/125

then

1000M Row or 1.0 Bike

_____________________________________________________________________

1PM Lunch Bunch:

Warm up:

  • :30 bicycles
  • :30 squat jumps
  • :30 explosive skips
  • :30 rest

 W.O.D

1 round

  • 100 lateral jumps
  • 15 R arm DB thruster
  • 15 L arm DB thruster
  • 2 min plank

into

2 rounds

  • 80 lateral jumps
  • 10 R arm DB thruster
  • 10 L arm DB thruster
  • 1:30 min plank

into

3 rounds

  • 60 lateral jumps
  • 5 R arm DB thruster
  • 5 L arm DB thruster
  • 1 min plank

Core:

3 rounds:

  • 30 weighted sit ups
  • 30 alt toe touches

Join Zoom Meeting https://us02web.zoom.us/j/84849167406?pwd=eFZ4RVBWV2oweVY5ZjFVNTNGdlpOZz09

Meeting ID: 848 4916 7406

Password: 044993