Monday 7.23.18 Endurance WOD
Warm-up Row Skillwork: Round 1: row 150 meters rest :30 sec Round 2: row 150 meters in less than 20 pulls rest :30 sec Round 3: row 150 m in less than 17 pulls rest :30 sec row 150 m in less than 15 pulls Metcon EMOM x 30: Min 1: 12 DB Snatch Min […]
Sunday 7.22.18 Endurance WOD
Warm-up :40 seconds squats :20 rest :40 inchworms :20 rest :40 jumping jacks :20 rest :40 backwards lunges Metcon For Time: (20:00) 21-15-9: Row Push-Ups *Directly Into… 21-15-9: Burpees sit ups *Directly Into 21-15-9 Box Jumps squats *Rest 2:00 For Time: (10:00) 400m Run 60 1-Arm DB Hang Clean + Jerk (30L/30R) 400m Run Intent: […]
Weekly Programing Breakdown 7.23.18 – 7.29.18
Saturday 7.21.18 Endurance WOD
Warm-up Partner up: One partner holds wall sits while other : Round 1: 10 calf raises Round 2: 10 inchworms Round 3: 10 runners lunges Round 4: 15 sec rig hang Round 5: 20 high knees Round 6: 20 butt kicks Metcon Filthy Fifty… sort of… 25 AMRAP 10 box jumps 10 KB swing 10 […]
Friday 7.20.18 Endurance WOD
Warm-up 10 inchworms 20 runners lunges Then 10 EMOM Run 50 feet, at each minute add another 50 feet Metcon AMRAP 10 “The Box” 10 elevated push ups 10 elevated shoulder taps 10 box jumps **rest 1 minute10 AMRAP “The Ball” 10 wall balls 10 OH lunges 10 russian twist **rest 1 minute 10 AMRAP […]
Thursday 7.19.18 Endurance WOD
Warm-up Partner up: Take turns holding a plank while partner does: Round1: 5 burpees Round 2: 10 sit ups Round 3: 10 jumping jacks Round 4: 10 lunges Round 5: 10 squats Round 6: 20 high knees Round 7: 10 broad jumps Metcon 13 AMRAP 15 calorie row 12 DB deadlifts 9 DB cleans 6 […]
Wednesday 7.18.18 Endurance WOD
Warm-up Row Tabata 0-1 slow row- 1-2 moderate 2-3 fast 3-4 slow 4-5 fast 5-6 moderate 6-7 fast 7-8- row the whole minute at moderate Metcon 30 AMRAP 20 knee to elbow mountain climbers 10 knee raises 10 barbell back squats 10- 1 box jump, 2 squats on top of box 10 barbell bent over […]
Tuesday 7.17.18 Endurance WOD
Warm-up coach choice- consider a mini wod with dumbells to prep for workout. Metcon “DB Kalsu” (20:00) For Time: 100 DB Thrusters *EMOM 5 Burpees, Start w/Burpees **Rest as needed AMRAP 10: 50 Russian Twists (25/Side) 15 Tuck-Ups 50 Flutter Kicks (25/Side) 15 Superman’s Intent: Just simply keep your body moving today. Pick a pace […]
Monday 7.16.18 Endurance WOD
Warm-up 5 inchworms 10 scales 10 frankensteins, 4 rounds 10 squats-sprint length of gym-10 squats 10 high knees- sprint length of gym-10 high knees 10 butt kicks- sprint lengtyh of gym- 10 butt kicks Metcon A.) EMOM x 25: Min 1: 16 Alternating DB Snatch Min 2: 30 Air Squats Min 3: 200m Row Min […]
Sunday 7.15.18 Endurance WOD
Warm-up Complete in 5 minutes for 2 rounds, start over at 5 minute mark 10 push ups 20 sit ups 30 squats 40 jumping jacks 50 mountain climbers 60 second wall sit Metcon 1.) 5 Rounds: 3:30 On 1:30 Off 400m Run 20 KB SDLHP *Max Assault Bike Calories w/Time Left 2.) Accumulate: 100 Banded […]
