Warm Up
400m Run
WOD:
For Max Reps and Points
2 minutes at each exercise followed by a 1 minute rest
2 Rounds of;
Wall Ball (20/14)
Double Unders (10:1 for singles)
Push Ups
Suicide Run
*For the suicide run, points are counted for the corresponding yard marker reached e.g. 4 points are awarded when you reach the 40 yard marker.
Warm Up
Dynamic Warm Up
+
3 Rounds
10 Lunges
10 Pass Thrus
10 PVC Snatch Balance
Power/Skill/Sport
Snatch Review
then
Snatch
3×3
WOD:
4RFT
4 Snatch/Lunge Complex (95/65)
300m Run
1 Rep of Snatch/Lunge Complex=2 Hang Power Snatch then 4 Overhead Walking Lunges
Rest Day or make up day….
If you have hit a WOD everyday this week we will practice a skill in order to let the body rest and recharge. If you have missed a day, pick a WOD and make it up…
Take the time to watch this video, it is a very powerful message. Leave a comment if you like on your thoughts and opinions, and what motivates you or inspires you.
Warm Up
300m Run
Hip Openers
SMR w/foam roll and lax balls
Power/Skill/Sport
Front Squat
Warm Up with the bar
2×10 then 2×7
5-5-3-3
Back Squat
3-3-1-1
WOD:
Team Row in 30 minutes
Teammates will start and have a goal to row an equal distance, with the first distance being 2000m.
Warm Up
Dynamic Warm Up focus
Shoulder Prep
WOD:
For Time
300m Run
15 Push Press (115/85)
15 (10) Pull Ups
300m Run
15 Push Press (115/85)
15 (10) Pull Ups
300m Run
15 Push Press (115/85)
15 (10) Pull Ups
300m Run
*Both Pull Ups and Push Ups must be done unbroken. In the push press the bar can rest in the front rack, on the shoulders, or in the hang but not on the ground, if the bar goes to the ground you must start the set over starting back at 0. In the Pull Ups, if you come to a resting point where your feet are on the ground or and a box then you must start the set back over at 0.
Warm Up
Jump Rope for 3 minutes
2 rounds
Inchworm
Hip/hammy complex
10 Push-ups
Power/Skill/Sport
L-Sits & L-Tucks
*Progressiona
*Max Holds
WOD:
AMRAP in 15:00
3 Explosive Push-Ups
6 Deadlift (185/135)
12 KB Swings (1.5 Pood/1 Pood)
*explosive push-ups are either clapping push-ups or push-ups with hands leaving the ground. Just as long as the elbows reach full extension and drive explosively out of the bottom of the push up
Warm Up
400m Run
3 Rounds
15 Squats
10 DB Press
10 Pass Thrus
5 Snatch Balance
Power/Skill/Sport
Clean & Jerk Review
then
Clean & Jerk Ladder
1-2-3-4-5-4-3-2-1
Due the corresponding # of reps every minute on the minute
WOD
“Elizabeth”
21-15-9
Squat Cleans
Ring Dips
Warm Up
400m Run
Shoulder Prep
Power/Skill/Sport
Double Unders
practice the skill
or
AMRAP in 5 minutes
WOD:
For Time
Shoulder to Overhead (135/95) 10-10-10-10-10
Sit Ups 50-40-30-20-10
Warm Up
400m Run
3 Rounds
10 Yd Spiderman Squat Complex
10 Pass Thrus
10 Push Ups
10 Yd Straight Leg March
Power/Skill/Sport
Back Squat
5×5 (use as a progressive load warm up)
3×3 (increase weight on each set)
WOD:
21 Back Squats (@ %50-%60 of 3 Rep)
9 Toes To Bar
400m Run
15 Back Squats
9 Toes To Bar
400m Run
9 Back Squats
9 Toes To Bar
400m Run
I had the pleasure of meeting Kyle Maynard over the past weekend. What an amazing individual and a truely wonderful human being. He is truely an inspiration to myself.
Warm Up
800m Run
3 Rounds
20 Lunges
15 DB Press
10 Pass Thrus
10 Yd Spiderman Heaven & Earth
Power/Skill/Sport
Overhead Squat
Focus on the Skill
WOD:
“Air Force WOD” for time
4 Burpee’s on the Minute Every Minute
(m=95/w=65)
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats
