Wednesday 9.5.18 Endurance WOD
Metcon “Dirty 30” 3 Rounds 30 Jump Pull-Ups 30 Calorie Row 30 Plank Up-Downs 30 Burpee *30min time cap – 5min Rest Then – AMRAP 5 Max Hollw Rock/SuperMan Holds
Tuesday 9.4.18 Endurance WOD
Metcon AMRAP 16 40 Single Unders 30 Abmat Sit-ups 15/12 Calorie Row 10 Russian KB Swing – 4min Rest – Repeat For Time Sub 15 Cal Row For: 10 Cal Bike or Ski Erg or 200m Run
Weekly Programing Breakdown 9.3.18 – 9.9.18
Saturday 9.1.18 Endurance WOD
Metcon 20 Cal Row/400m Run 25-20-15-10-5 DB Cleans Box Jumps w/ step down DB Push Press *Each Rd. starts with by altnating row/run Rd. 1 Row, Rd 2 Run
September Programming Breakdown
Friday 8.31.18 Endurance WOD
Warm-up Hamstring stretch quad stretch Mini wod demo row technique: then 150 m row in less than 20 pulls demo deadlift: then deadlift ladder 5×25 4×35 3×45 2×55 1×70 demo squat 5×15 3×25 1×35 demo swing 5×15 3×25 1×35 Metcon KETTLEBELL HELL 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 KB Deadlifts KB swings KB squats Row 200 meters between each round […]
Thursday 8.30.18 Endurance WOD
Warm-up Shoulder stretch- rig hang Spend 5-7 minutes demoing and finding an appropriate scale for the pull ups, then Min wod 3 pull ups 5 lunges 7 wall balls 11 jump rope 5 barbell cleans 7 front squat 100 m run Metcon 10 AMRAP 5 Pull ups 10 med ball OH lunges (L+R=2) 15 wall […]
Wednesday 8.29.18 Endurance WOD
Warm-up coach led fun run! 400 m- stop every 100 m for cardio work! Metcon Run 200 m in :90, then 1 minute goblet lunges 1 minute plate hug good morning 1 minute russian twist 1 minute plate s2oh 1 minute slam balls 1 minute rest x 4 This workout is a lot about little […]
Tuesday 8.28.18 Endurance WOD
Warm-up 10 AMRAP 10 inchworms 10 squats 10 lunges 100 m sprint Metcon 5 AMRAP 400m Run 30 DB Renegade Row (15/Arm) 20 V-Ups 1 Wall Walk Rest 1 minute- after the Time ends x 6 The athlete will restart each workout at the beginning of a new amrap. Because we are looking at 5 […]
Monday 8.27.18 Endurance WOD
Warm-up 5 rounds 100 m row :20 wall sits :20 plank hold Metcon 5 Rounds (30:00 CAP) 20 Burpees 20 DB Push Press 20 Cal Row 20 Bent over row 20 Barbell Back Squat *1:00min rest between sets *Lots of the work here. Pace the machines so the DB Push Press can be unbroken. Choose […]
