WEDNESDAY'S WORKOUT OF THE DAY

WARM UP
PVC Circuit

W.O.D – “12 Gifts for You”
1 100 m Run
2 Burpees
3 Pull Ups
4 Push Ups
5 Wall Balls
6 Shoulder to Overhead #95 #65
7 Box Jumps
8 Kettle Bell S.D.H.P
9 V-Sit Ups
10 Lunges
11 Kettle Bell Swings
12 Thrusters #95 #65

50 Min. CAP
Design
:
1
1-2
1-2-3
1-2-3-4
1-2-3-4-5
1-2-3-4-5-6
1-2-3-4-5-6-7
1-2-3-4-5-6-7-8
1-2-3-4-5-6-7-8-9
1-2-3-4-5-6-7-8-9-10
1-2-3-4-5-6-7-8-9-10-11-12

 

 

SATURDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

2 Person Partner W.O.D
100 Thrusters #135(Rx) #95(Rx)
100 Pull Ups
Run 6 miles

40 Min. CAP
Coaches Notes:
Scale the weight and the pull ups as needed
If you need to row, scale row to 125m for every 100m run
Athletes can break this up anyway they like.  For example:  you can run a little, then come in do a few pull ups and thrusters, then go run some more, etc…until you finish the totals you need to finish.
Example of breaking it up:  10 rounds of 10 Thrusters and pull ups, than complete 3 mile run together when finished or 10 rounds of 10 Thrusters, 10 pull ups and 400m run for 8 rounds.

 

THURSDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC STRETCHING

SKILL/STRENGTH
OVER HEAD SQUATS
3-3-3-3
20 Min.

W.O.D
 8 Min. AMRAP (Advanced) with (Rx)
20 Min. AMRAP (Intermediate) with no Rx


6 Shoulder To Overhead#135(Rx) #95(Rx)
12 Deficit Push Ups (put hands on plates, chest to the ground)

Then, on your own….   
7 100m sprints (rest 45 sec-1 min between each)
(Modify with 15 cal bike or 125m row)

 

WEDNESDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

SKILL/STRENGTH
5 Sets of 10 Sec. Lat Holds,
5 Sets of 10 Sec. Slow Eccentric Pull Ups
10 Min. CAP

W.O.D-
3 Rounds of 1 Min. each of:
Parallette Shoot throuhs (Push up, shoot through to full hip extension, dip, shoot back to push up position, 1 rep) Box jump overs 24/20, Then See The Light sit ups with plate 45/25, Then a KB clean 35/53, Then Sprint on Bike or Rower for Calories, and then Rest 1 min between each round
18 Min. total.

See the Light SitUps - lying down arms fully extended above chest holding plate, as you sit up move arms to full extension above head.
Fight gone bad style workout. Your score is the number of reps you get and you want to get the highest number you can.  One strategy is to go as hard as you can for 30-40 seconds then recover as you transition. Select the weights you’ll be using after warming up each of the movements and go as hard as you can.

 

MONDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

SKILL/STRENGTH
14 EMOM (alternating exercises each minute)
Double Under Practice (Min. 1, Min. 3, Min. 5 etc.)
Ring Rows (Min. 2, Min. 4, etc.)

Focus on quality and not quantity for each exercise.
If you don’t have DU’s practice SU’s with a higher jump or try DU’s.
For ring rows: contract your abs, keep body in straight line, pull shoulder blades together at top, find enough resistance so that it is moderately difficult for 1 min.

 W.O.D  
Double “Grace”
60 Clean & Jerks for time #135(Rx) 95(Rx)

For Time: 20 Min. CAP

If you are not doing the prescribed weight try to choose a weight that will be challenging.

 

THURSDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

Skill/Strength
A- Strict Handstand Push Up 5 sets x5 reps (use plates to modify for depth)
Modification:
1. Wall walks 5 x5 (try to get as straight as possible against the wall)
2. On Box pike push up 5x5 (if you still have time practice wall walks)

20 Min. CAP

W.O.D
A- “Annie”
50 40 30 20 10
Sit Ups
DU'S
For Time:

Or

“Modified Annie”
50 40 30 20 10
Sit Ups
SU's 125, 100, 75, 50, 30
For Time:


Then if time,
Glute/Core work
DONKEY KICKS 15 reps each side
FIRE HYDRANTS 15 reps each side
SUPERMANS 20 reps

3 ROUNDS

WEDNESDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Circuit

SKILL/STRENGTH
Demonstrate and Practice following movements
THRUSTERS
HANG CLEANS
WALL BALLS
10 Min. CAP

W.O.D
"Go as far as you can in 40 Min."
800m RUN or 1000m ROW
50 THRUSTERS #95(Rx) #65(Rx) #45 #35
30 PULL UPS

THEN…10 Rounds of:
3 HANG CLEAN #95(Rx) #65(Rx)
15 WALL BALLS #20 #14

THEN…AMRAP "LINDY"
5 SIT V-UPS
10 PUSH UPS
15 SQUATS

SATURDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING
SQUAT STRETCHING

SKILL/STRENGTH
HANG CLEAN
2 Reps. @ 40%
2 Reps. @ 50%
2 Reps. @ 60%
2 Reps. @ 70%
2 Reps. @ 80%

SQUAT CLEAN
3 Reps. @ 40%
3 Reps. @ 50%
3 Reps. @ 60%
3 Reps. @ 70%
3 Reps. @ 80%

25 Min. CAP


STRENGTH/METCON W.O.D
3 BEAR COMPLEX #135(Rx) #115(Rx) #95 #65
100m Row or SPRINT

4 ROUNDS FOR TIME: 10 MIN. CAP

-3 MIN. REST

10 PLATE OVERHEAD LUNGES #45 #25 (PATELLA TOUCHES FLOOR)
10 BOX JUMPS 30/24/20
10 KETTLE BELL SWINGS #53 #35

3 ROUNDS FOR TIME: 10 MIN. CAP





 

FRIDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Circuit

SKILL/STRENGTH
BENCH PRESS
4 REPS. @ 40%
4 REPS. @ 50%
3 REPS. @ 60%
3 REPS. @ 70%
2 REPS. @ 80%
1 REP. @ 90%
1 REP. @ 100%
25 MIN. CAP

PERFORMANCE W.O.D
10 SHOULDER PRESSES #95 #65
10 TOES TO BAR
10 PARALETTE SHOOT THROUGHS WITH DIP
20 RING ROWS
20 V-SIT UPS
20 MT. CLIMBERS
1 ROPE CLIMB
SPRINT ROW OR BIKE 10 CALS.

5 ROUNDS FOR TIME: 25 MIN. CAP