Wod #12

Warmup 5 min row

Deadlift review
(work up to a challenging 5 rep number)

Then

"The 4th Quarter is Ours"

20yd Bear crawl
5 Deadlift @ 315
10 Burpees

Wod #11

Warmup: Sprint Mechanics

1) Seated, arms drills, hammer - punch technique

2) Leaning against wall, initial drive practice, knee to chest, toe pointed up

3) high knees revisited, forward - backward - and sideways

Then 40m sprint x 3 (best time posted)

Then

Sprint Interval/ Kettlebell test for 7 minutes

10m sprint, 1 swing...20m sprint, 2 swings...50m sprint, 5 swings...10m sprint, 6 swings...

wod #10

Warmup: 5 min jump rope/ calf stretch

3x
7 box jumps
7 ball slams
7 pushups

Then



3x
Box Hurdles - 4
7 Ball slams
Box Hurdles - 4
7 Ball slams

Then

5 rounds

100m Uneven farmers carry
10 burpees

wod #9

Warmup

2x
7x split jumps
10m pistol lunge progression

2x
7x front squats @bar
7x box jump offs

Then

5x 95lb front squat conversion sprints @ 50m




emphasis on the transition from front squat to sprint, footwork, coordination, positioning.

Then

50-40-30-20-10 abmat situps
5-10-15-20-25 turkish getups

Wod #8

"Burg" Warmup

1- Jump shrug
2- Jump shrug - high elbows
3- Muscle Snatch
4- Drop Landing
5- Overhead squat
6- Full Snatch

Cleans 3x5

4 rounds for time

10x Cleans @135
40m Suicide run

Then

Partner Tire Flip 100m

Then

Max Handstand hold 2x

Wod #7

Warmup: 400m run

3x
5x pullups
10x pushups
15x air squats

4 rounds

1min max pullups
1min max pushups
2 min rest

"fartlekking" 1 mile

a 400m track (or soccer/rugby pitch) is generally used with the athlete sprinting the 100m straight aways (sidelines) and walk/jogging/recovering in the turns (tryzone/goal area of the field). Each of our athletes ran 1 mile focusing on building up to full stride and maintaining top speed as far as possible, speed endurance.

Bottom2Bottom Tabata squats

8 rounds :20secs work/ :10secs rest (rest is in an active bottom squat position)

Wod #6

Warmup: 5 min jump rope

3x

10m bearcrawl
10m frog jump
10 split jumps

Turkish Getup Lesson

then 3 x 5 each arm

Then 4 sets of 2 minutes of work

7 sandbag getups w/40lb sandbag
7 sandbag split jumps
Max burpees
1 min rest

Score = burpees completed in all 4 rounds

Then 3 min push up hold (top position)