WOD
Double Unders + Rowing
Metcon:
In a 30 Minute Window with a partner:
400 Double Unders
Remaining time: Max Distance on the Rower
*Score = total distance completed
Finisher:
4 Rounds of 30s work/30s rest:
1a) Side Plank (15s each)
1b) Banded Pull-aparts x Max Reps
Gymnastics Endurance + KB Snatches, Burpees, Running
Skill: Gymnastics Endurance
1a) Handstand Push-up: 3 x submax (any style). Rest 45s.
1b) Strict Pull-ups: 3 x submax: Rest 45s.
Set #1: Wide Grip, Pronated
Set #2: Shd width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip
Metcon:
AMRAP 12:
20 KB Snatches (24,16)
10 Burpees
200 Meter Run
Recover:
5 Minutes of Parasympathetic Breathing
read morePartner WOD: wallballs, burpees, rope climbs
Metcon:
Partner WOD 30:00 AMRAP:
20 wallballs (20,14)
20 burpees
2 rope climbs
**partners can split work up as desired
Recovery:
”Recovery at an easy pace”
2:00 Jog
2:00 Bike
2:00 Row
2:00 Foam Rolling
Air Squats, Push ups, Toes to Bar, Run, Curls
Metcon:
2 RFT:
75 Air Squats
50 Push-ups
25 T2B
800m Run
25:00 Time Cap
Accessory Work: Biceps
Barbell Curls: 3 x 10. Rest 60s.
Back Squats, Inverted Rows, Kettlebell Swings
Strength:
1) Back Squats: 3 x 3 @80%, 3 x 2 @85%. Rest 2:00
2) Inverted Rows, Pronated Grip: 4 x 10 w. 1 count pause at the top of each rep. Rest 90s
Metcon:
For Time:
21-18-15-12-9-6-3
KBS (70, 53)
*All sets must be done UB.
Accessory Work: ABS
Flutter Kicks (2 count): Max Reps in 5:00
Field Day
”Field Day”
1) Max Distance Broad Jump: 3 Attempts
*Max Alactic Capacity.
2) Max Wallballs in 90s:
*Max Lactic Capacity
3) Max Distance Run in 12:00 or Calories Rower/Bike/or Ski Erg
*Threshold Test
4) Max Rope Climbs in 2 Minutes
or Ground to Standing with Rope.
*Max Grip/Upper Pulling
5) Max Sit-ups in 60s.
*Hip Flexor/Abdominal Endurance Test
6) Max Burpees in 60s
Partner UP & record each other’s scores
read moreHero WOD Jack
Metcon:
Hero WOD Jack
20:00 AMRAP of:
10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jumps (24, 20)
Accessory Work:
1a) Tate Presses: 3 x 15. Rest 30s.
1b) Banded Plank Rows: 3 x 10 ea. Rest 30s.
Box Squat, Deadlift, Run
Strength:
Low Box Back Squat: EMOM 6:00 x 2 reps @ 70%
2. Deadlift (Touch & Go): 3×3, Rest :60
Metcon:
5 Rounds for Time:
10 Deadlifts (225,155)
200 meter run
10:00 Time cap
Accessory Work:
Accumulate 100-150 Banded Face Pull Aparts
read moreGymnastics Skill Day; Turkish Get Up, Goblet Squat, Bear Crawl, Squat Thrust, Pull Ups
Skill:
3 Rounds for Quality:
:10 L-Sit Hold
:10 Ring Support Hold
:20 Handstand Hold/Walk
Metcon:
25:00 EMOM:
1 Turkish Get-Up each Arm (53,35)
10 Goblet Squats (53,35)
100 foot Bear Crawl
10 Squat Thrusts
5 Strict Pull-Ups
Recovery:
5:00 Light Foam Rolling
Floor Press, Run, Farmer Carry
Strength:
Close Grip Floor Press: 10, 8, 6, 4 reps
Up in weight each set, Rest :90
Metcon:
5 Rounds of:
Max 50 meter shuttle runs in 2:00
100 meter Farmer Carry (70,53)
Rest :60
Accessory Work/Pulling:
Double Kettlebell Row 4 x 8, Rest :60
Squat Clean & Jerk, Power Clean, Front Squat, Burpees
Strength:
Squat Clean & Jerk: 5 x 2, Rest :90
Metcon:
For total time:
30 Front Squats (155, 105)
30 Lateral Burpees
Rest 7:00
30 Power Cleans (155, 105)
30 Lateral Burpees
Compare to 5/24 score!
Core:
Hollow Hold: 1/2 Tabata
4 x :20, Rest :10
read morePush Press & Accessory Work
Strength:
Push Press: 8-10 sets up to 1RM, Rest 2-3:00
Metcon:
Not for time:
30-20-10
DB Renegade Rows (total)
DB Push Press Alternating Arms (neutral grip) (total)
DB Hammer Curls
*Use the same weight for all 3 movements.
Then,
100-75-50
Banded Pushdowns
Banded Pull-aparts
18:00 Cap
read more