Week 13: 28 Mar - 1 Apr

Monday. 28 March

DONSA, no class


Tuesday, 29 March

Skill: bar muscle/pull up 

spend 10-12 min working on pull up or bar muscle up progression. 6-8 reps @ a time

WOD: 7 RFT
50m Bear Crawl
15x Toes to Bar
300m row


Wednesday, 30 March

WOD: 'Kelly'

5 RFT
400m run
30x Box Jump (24/20")
30x Wall Ball (20/14lb)


Thursday, 31 March

Skill: Bent Press

EOMOM x5 each side (20 min)

WOD: 'Fran'

21-15-9
Thrusters
Pull ups


Friday, 1 April

Warmup/Skill: Double-Unders

WOD: For time (3:1 singles:doubles)

100 DU 
200m run
80 DU
400m run
60 DU
600m run
40 DU
800m run
20 DU
1000m run

Week 12: 21 - 25 Mar

Monday, 21 Mar

Rowing Intervals

5x 4 min intervals

2 min rest

Tuesday, 22 Mar

Skill: Handstand (15 min)

WOD: EMOM (15 min)

1-2 Wall climb

5 Deadlift @ 250/175

Wednesday, 23 Mar

Skill: Bear Complex (10 min)

WOD: AMRAP (20 min)

200m Sprint

8x Wall Ball

8x Pullup

8x Thruster (95/65)

Thursday, 24 Mar

WOD: 10 RFT

5x Burpee Box Jump (24/20)

10x Situp

15x KB Swing (50/35)

20x Double Under

Friday, 25 Mar

Skill: Overhead Squat (20 min)

5-5-5-5-5

WOD: ‘Randy’

75 Power Snatch (75/55)

Week 11: 14 - 18 Mar

Monday, 14 Mar

Warmup:

Shoulder/Scap Activation!!

Skill: Bench Press (30 min)

5 rounds:

Partner-up and work from stability to instability

5x Heavy Floor Press (count with breathing)

10x (each side) one-armed dumbbell press on inflated-ball

(to failure) banded Barbell Bench Press

3 min rest

Tuesday, 15 Mar

Warmup:

kipping, midline, glute-bridges

Skill: Toes to Bar

kipping, strict

WOD: 7 RFT

10 Calorie row

10x Situp

10 Calorie row

10x box jump (24/20)

Wednesday, 16 Mar

Warmup

jump rope stuff

Skill: Split Jerk

EMOM: Push Press + Push Jerk + Split Jerk

WOD: 20 min AMRAP

5x pullups

10x OHS (75/55)

20x double unders

Thursday, 17 Mar

Skills: Turkish Get-up (20 min)

3-5x each side at a time

WOD: 5 RFT

30-50ft body drag

10x (each side) KB Ground to Overhead

Friday, 18 Mar

Skills: Box Jumps (20 min)

EMOM, advance in height each round

Even:Height 5-8 reps

Odd: Lateral 10 reps

WOD: Karen

150 Wall balls

Week 10: 7 - 11 Mar

Monday, 7 Mar

Skill: Handstand Progression (20 min)

free standing, wall walks, box scaling, Kicking up, L-seated DB press

WOD: 5 RFT

3x wall walks

10x ½ burpee

20x Sit-up

Tuesday, 8 Mar

Skill: Front Squat (14 min)

on the 2 min:3-3-3-3-3-3-3

WOD: 5 RFT

20 Wall Ball

20 Cal Row

Wednesday, 9 Mar

TABATA!

4 min: Box Jump (24/20)

4 min: KB Swing

4 min: Double Under

4 min: K2E

3 min rest

TABATA again!!

Thursday, 10 Mar

Skill: Clean Complex (10 min)

EMOM:

1x High Hang Clean

1x Hang Clean

1x Full Squat Clean

WOD: 5 RFT

10x Ground to Overhead (95/65)

10x Deficit Push-up

10x Toes to Bar

Friday, 11 Mar

Skill: Mobility & Agility

WOD: Team workout 5 rounds (each)

Partner A: Bottom-up KB Hold (2x burpee penalty for dropping elbow below 90 degree)

Partner B: 40m Farmer’s Carry & 200m sprint

Week 9: 29 Feb - 4 Mar

Monday, 29 Feb

Skill: Rowing Form (5 min)

Rowing Interval Workout

200m

20 sec rest

300m

3 min rest

400m

40 sec rest

300m

3 min rest

600m

60 sec rest

300m

3 min rest

800m

80 sec rest

300m

3 min rest

1000m

100 sec rest

300m

Tuesday, 1 Mar

Skill: Deadlift

Partner up and work up to a heavy set of 3 reps (15 min)

reduce weight to 50% for WOD

WOD: EMOM (15 min)

Toes 2 Bar & Deadlift

Start at 1 rep of each, adding 1 rep of each / minute

Wednesday, 2 Mar

Skill: Strict Press (15 min)

work up to a heavy single

WOD: Rotating Stations (15 min)

5 rounds - 1 Min @ each station,

Double Unders (3:1 singles)

Air Squat

Push Press (75/55)

Thursday, 3 Mar

Skill: Glute-Ham Developer (14 min)

Partner up & Every other minute:

10-20 GHD Situps & 10-20 GHD back extensions

WOD:

200m sprint

10 situps

200m sprint

20 situps

200m sprint

30 situps

200m sprint

20 situps

200m sprint

10 situps

200m sprint

Friday, 4 Mar

Skill: Back Squat

warm-up, then on the 2 min

5-5-5-3-3-3-1-1-1

Additional Skill:

Pistol Squats!!!

Progression, adding weight, on bosu. go crazy