M WOD – WEDNESDAY 06.07.21 – “INTERVAL SPRINT”
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
Pose Running – Running Warm Up
CONDITIONING
“INTERVAL SPRINT“*
Run 10 x 200m
Each interval for time:
Run 4×800 m
*Rest 2:30 between
efforts
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
Pose Running – Running Warm Up
CONDITIONING
“INTERVAL SPRINT“*
Run 10 x 200m
Rest 1:30 between
efforts
*compare to 04.05.21
WARM UP:
1 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
Then:
6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
5 Push Ups
7 Wall Ball
10 Glute Bridges
SKILLS & SPECIFIC WARM UP
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
+
30 secs slow pace
30 secs moderate pace
30 secs fast pace
CONDITIONING
“CONTROCORRENTE“
Each for time:
5 x 500m Row
Rest 1:30 minutes
between each effort
Sub: 500mt Ski Erg
Time cap 20 min – Score is Total Time
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
Running Warm Up
CONDITIONING
“RUNNING “
Each for time:
Run 1 mile
Run 400 m
Run 1 mile
*Rest 5 minutes between
efforts
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
10 Push Ups
7 Wall Ball
10 Glute Bridges
SKILLS & SPECIFIC WARM UP
Rowing
Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row
CONDITIONING
“SAINTS ROW“
Each for time:
5 x 500m Row
Rest 2 minutes between
each effort
Scaled Version
Each for time:
5 x 250m Row
Rest 2 minutes between
each effort
Score is more slowest
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
10′ PRACTICE DOUBLE UNDERS
CONDITIONING
“HEART TABATA “
Tabata Assault Bike Cals
Tabata Double Unders
rest 5 minutes
Tabata Assault Bike Cals
Tabata Double Unde
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
Running Warm Up
CONDITIONING
“INTERVAL RUN“
Each interval for time:
Run 800m
Run 800m
Run 400m
Run 400m
Run 200m
Run 200m
*Rest 2 min between
each interval
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
Running Warm Up – Pose Running
CONDITIONING
“Everybody Loves Coach“
10 sets:
200m at fast (or 800 mt ) pace
200m recovery walk
-No rest b/t reps or sets-
Score is the more slowest
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
Running Warm Up
CONDITIONING
“INTERVAL RUN“
Each interval for time:
800m Run
400m Run
800m Run
400m Run
*Rest 3 min between
efforts
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
6 Minute AMRAP of:
5 Toes-to-bar/Hanging Knee Raises
10 Push Ups
7 Wall Ball
10 Glute Bridges
SKILLS & SPECIFIC WARM UP
Rowing
Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row
CONDITIONING
“THE KRAKEN TENTACLES“
Each interval for time:
15 x 150m Row @90-95% – RPE 8.5-9
*Rest 30 sec between efforts
○ Substitute movement
100 m run
0.2 mi assault bike
100 m ski erg
200 m concept 2 bike erg
