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)

Wod #5

Workout:

400m run

Front Squat 3x5

3x

15 pushups
20 Wallball
25 Situps

Then

3x Short, Medium, Longs aka "suicides" at 30m

wod #4

Warmup: 5 min row,ride, or rope

5 min AMRAP

10x kb swings @ 53 lbs
100m run

Then

5 min AMRAP

10x Thrusters @ 95 lbs
10x Slam ball @ 20 lbs

Then

1000m row

wod #3

Warmup: Ride, row, or rope for 5 min (get a sweat going)

3x
10m high knees
10m butt kicks
10m high kicks

Then

4x

10x push-ups then immediately into a 50m sprint

Then in teams of two

400m mixed carry: one person carries a 80lbs sandbag, the other farmers carry 50/35lb
if either is dropped, person must switch item(s) with partner

100 box jumps
100 slam balls
100 burpees

1- 15' rope climb per person

reps are equally divided between partners, with one person working at a time.

Wod #2

Workout: Sandbag Sprints

5 min row, ride, or jump rope

Then

2x

10m High knees
10m Butt kicks
10 High kicks

Then

Sandbag sprints x 5


Athlete starts flat on his back w/ 80#lb sandbag. Proceeds through sandbag get-up and sprints 50m, performs 4 sandbag cleans, sprints 50m, sheds sandbag and sprints out remaining 50m. Perform 5x with approximately 3 min rest between sets.

Then

30/30 Push press @ 25 lb dumbbells

Athlete Push presses for 30 seconds, then locks out overhead for 30 secs. 4 sets totaling 4 minutes of work is performed with no rest.

Workout 1

Workout: Interval Sprint/ Kettle Bell Swing Test

Warmup:

500m row
400m run

Tabata Mash-up (8 intervals; 20 sec work, 10 sec rest)

Kb swings/ Mountain Climbers

Then

Interval Spring/ Kettlebell test - 7 min, intervals 10m-50m

(looks like - 10m sprint - 1 swing, 20m sprint - 2 swings....50m sprint- 5 swings, 10m sprint - 6 swings...)

Score = highest swing round completed

Then

100m Overhead lunge w/ 45lb plate.