WOD-
“With a 20:00 clock:
Row 2000(1700) meters
With the remaining time:
As many rounds as possible of:
12 Deadlifts 115#(75#)
9 Box jump overs
6 Push jerks 115#(75#)
After WOD:
Row or Bike 5:00 @ easy pace for recovery
in advance of tomorrow’s Squat program day 1
SPRINT-
20 Minute Ladder:
Bike 10 (8) Cals
2-4-6-8-10.. SlamBalls
1 Seated Sled Pull
WOD-
Conditioning Program Baseline TEST Day (See below for more details)
2:00 for max calories on the
-Bike
-Ski Erg
-Rower
Rest 2:00 between each machine
Then,
As many rounds as possible in 12:00 of
3 Strict pull ups
6 Dumbbell hang power cleans 40#(25#)
9 Push ups
SPRINT-
30 Minute AMRAP:
50 AbMat Sit Ups
50 Push Ups
500′ Farmers Carry
50 KB Box Step Ups
50 Alternating KB Snatch
*Every 3 minutes Run 200m*
Conditioning baseline test. We will use the total calories for upcoming conditioning workouts, so make sure you record your numbers. The conditioning will be on Mondays, similar to the running program. We will do the conditioning work prior to the WOD. You can do the machines in whatever order you want, just remember to record your numbers as we will use %’s for the upcoming workouts.
WOD-
For time:
Run 800 meters
20 Kettlebell swings (Pick your own #)
20 Ab mat sit ups
Run 400 Meters
30 Kettlebell swings (Pick your own #)
30 Ab mat sit ups
Run 800 Meters
40 Kettlebell swings (Pick your own #)
40 Ab mat sit ups
Run 400 Meters
WOD
With a partner, complete the following for time:
Row 2000 meters
100 Deadlifts 135#(95#)
100 Lateral burpees over the bar
100 Toes to bar
Run 1600 meters
*One person works at a time, one person rest.
**Runs and rows can be broken up however you want
***Have to go in order, finishing one movement before moving
on to the next
SPRINT-
With a Partner:
Complete 300 Cals on Row or Bike
1 Partner Rows/Bikes
Other Partner Completes:
10 Burpees
10 DB Clusters
40 Double Unders
Switch after each round of work until 300 cals has been completed.
WOD-
As many rounds as possible in 20:00 of:
40 Double unders
20 Wall balls 20#(14#)
10 Russian kettlebell swings 53#(35#)
5 Muscle ups (Ring or Bar)
SPRINT-
Ladybug
3 Rounds for Time of:
1 Round of Kelly
1 Round of Helen
Kelly:
400m Run
30 WallBalls
30 Box Jumps
Helen:
400m Run
21 KB Swings
12 Pull Ups
WOD-
As many rounds as possible in 12:00 of
15(12) Calories on the rower
12 Power cleans 115#(75#)
9 Power snatch 115#(75#)
After party
For quality
Row or Bike 5:00 at recovery pace
Then,
3 Rounds for quality of
10 GHD back extensions
10 GHD hip extensions
SPRINT-
2 Rounds For Time:
100m Ski
20 DB Deadlifts
200m Ski
10 Sandbag Ground to Over Shoulder
400m Ski
10 Sandbag Ground to Over Shoulder
200m Ski
20 DB Deadlifts
WOD-
5 Rounds for time of:
Run 200 meters
5 Burpee box jump overs 24″(20″)
10 Toes to bar
15 Air squats
Rest 1:30 between rounds
Score is total time including rest
SPRINT-
7 Rounds for Max Reps
1 Minute at each station
Row for Calories
Russian KB Swings
MedBall Cleans
Rest 1 Minute
WOD
Heavy Day
30:00 to build to a 3 rep max back squat
*We will use your 3 rep max for upcoming heavy
days.
SPRINT-
As many rounds as possible in 20:00 of
15 Seated DB Press
10 Devils Press
30 (20) Calories on Bike
WOD-
Complete the following for time in any order and rep scheme you want:
Run 1600 meters
Row 2000 meters
100 Pull ups
20 Wall walks
10 Sandbag cleans
1:00 L sit accumulation
30:00 time cap
Score = time to complete or total reps at time cap
SPRINT-
Tabata This:
Row
Air Squats
Pull Ups
Push Ups
Sit Ups
Rest 1 minute between Tabatas
WOD-
With a partner
3:00 at each station for max reps with 1 person
working at a time
Calories on the bike
Prowler push 100′
Calories on the ski erg
Sandbag cleans
Rest 2:00 between each station
Scores are total reps at each station
