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One minute Wonderland

Friday July 20, 2018

WOD:

To be completed Fight Gone Bad Style:

V-ups

Burpees

Row for calories

Push-ups

Rope Climbs

 

*one minute at each station to get as many reps as possible. No rest between exercises. 1 Minute rest between rounds. Complete 3 total rounds.

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Rocket Launch

Thursday July 19, 2018

Strength Session:

Strict Press

1-1-1-1-1-1-1

**Add Weight each round to the heaviest lift you can do today

 

WOD:

4 Rounds:

Run 400m

21 Medicine Ball Cleans (Heavy)

12 Push Press (use 2 steps heavier than your heaviest lift in the strength Session)

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Amanda

Wednesday July 18, 2018

**The games begin August 1st!!

 

Warm-up WOD:

AMRAP in 7 minutes:

KB Turkish- Get-ups

**Alternate arms and use the heaviest weight you can and still complete the reps.  You must go up and then back down to get one rep.

 

WOD:

“Amanda”

9-7-5

Muscle-Ups

Squat Snatch (135,95)

 

**Modify Muscle-ups with Ring Dips and Ring Dip Variations.  If you do box dips, change the rep count to 27-21-15. If you do band dips, change the rep count to 18-14-10. If you do unassisted ring dips, keep the rep count at 9-7-5.

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TABATA Tuesday

Tuesday July 17, 2018

Pre- WOD Cardio:

Run 1.5 miles

 

WOD:

8 rounds of:

20 seconds on: Back Squat (45,35)

10 seconds rest

20 seconds on: Double Unders

10 seconds rest

 

**If you cannot do Double Unders, do lateral hurdle jumps as a modification. Scores will be lowest # of Back squat on any give round and lowest # of DU on any given round.

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123 For 5

Monday July 16, 2018

WOD:

5 x 3 minute rounds of AMRAP:

1 Rope Climb (Legless if you can)

2 Heavy Deadlifts

3 Bar Facing Burpees

Rest 1 Minute between rounds

 

**5 AMRAP scores today.

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Don’t Skip Leg Day

Friday July 13, 2018

Strength Session:

3 rounds of:

Minute 1: 6 Push Press @ 65%

Minute 2: 4 Push Press @ 70%

Minute 3: 2 Push Press @ 75%

Minute 4: Rest

**Repeat above sequence a total of 3 times

 

WOD:

3 Rounds for time:

30/21 Calorie Row

100 Double Unders (modify with 200 singles)

20 Walking Lunge Steps (see below, L+R=2)

 

**Round 1: Front Rack Lunges, Round 2: Overhead Lunges, Round 3: Front Rack Lunges

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Perfect Hand Shake

Thursday July 12, 2018

Strength Session:

EMOM x 8 minutes:

1 Hang Power Snatch + 1 Hang squat snatch

**Start light and nail down the technique. Add weight each round to work up to a heavy lift for today.

 

WOD:

3 rounds for time:

16 Unbroken Kettlebell swings (Use the heaviest weight you can and still hang on for all the reps)

8 Toes to Bar or Hanging Leg Raises

16 Hanging Hip Touches (L+R=2)

8 DB Snatch (alternate arms, as heavy as possible)

 

**If Hanging hip touches are not for you, hang from the bar for 30 seconds or hold a 30 second plank with shoulder taps

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Benchmark WOD

Wednesday July 11, 2018

WOD:

Run 400m with a med ball (20,16)

then…

Max Reps in one minute of:

Ring Dips

Pull-ups

Push-ups

Sit-ups

then…

TABATA Air Squats

 

**You will do this with a partner and they will count reps for you.  You will go and then your partner will go.  No designated rest interval between exercises, your coaches will keep you on track.  Your goal is a max effort on each exercise.  Modify as necessary. Hold your partner accountable to good reps.

 

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Wide and Narrow

Tuesday July 10, 2018

Pre-WOD cardio Session:

Team Running relay

 

WOD:

21-15-9

Sumo deadlift High Pulls (95,65)

Double Unders

Overhead Squats (95,65)

Double Unders

 

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