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:
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
“SPEED ENDURANCE“
3 Rounds for Time
400 mt run at fast pace, Half Tme; First 30 sec air squats
400 mt run at fast pace, Half Tme; First 30 sec air squats
400 mt run at fast pace, Half Tme; First 30 sec air squats
Rest 3 min b/t sets
Score is total time (including rest) it takes to complete all three rounds.
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
CONDITIONING
“THE MAGNIFICENT 8“
Each interval for time:
Run 4x800m
*Rest 3 minutes
between efforts
Substitute movement
■ 4X1K row
■ 4X1.4 mi assault bike
■ 4X800 m ski erg
MOBILITY & WARM UP
12 Minutes For Quality
5 Push Ups Hand Release
10 Wall Squat
20 Single Unders
30 Seconds Inchworms
SKILLS & SPECIFIC WARM UP
15′ to practice handastand -handstand push up
CONDITIONING
“SHAKE”
AMRAP 5min x 4
400m run Then max unbroken Handstand Hold when you stop the set is over and rest the ryemaining time. If You don’t Have HS Hold Scale facing the wall
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)
SKILLS
10′ Practice on Pistol Squat or Handstand Push Ups
CONDITIONING
“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups
the score is the slowest time
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
SKILLS & SPECIFIC WARM UP
Running Warm up
CONDITIONING
“Rock N Roll Train“
Run “Aerobic Capacity”
10x (100m at fastest pace, 300m at easy pace) w/ no rest b/t reps or sets
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
SKILLS & SPECIFIC WARM UP
Running Warm up
CONDITIONING
“SHUT UP!”
3 Rounds for Time
400 mt run at fast pace, 60sec recovery Walk on place
400 mt run at fast pace, 60sec recovery Walk on Place
400mt run at fast pace, 60sec recovery Walk on place
Rest 3 min b/t sets
Score is total time (including rest) it takes to complete all three rounds.
12 Minute Running Clock for Quality
10 Walkout
20 Lunges
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
The Burgener Warm Up
CONDITIONING
“BIT MORE”
EMOM 30’*- 30″on/30″ Off x 6 Rounds
Chair Handstand Push Ups
Diamond Push ups
Double Unders
Sit Ups
Burpees
*Change exercise every minute. Record every 30″ on. You must try to keep the same number of reps per workstation for 6 rounds. Score is Total Reps.
MOBILITY & WARM UP
8 Minute Running Clock
:30 Jumping Jack
:30 Second Alternate Spiderman
:30 Second Hollow Rock
:30 Second Push-up to Down Dog
CONDITIONING
“TABATA STEADY STATE”
With a Running Clock in 16 minutes
Double Unders
Object Romanian Deadlifts
V-Ups
Object Over Head Squat Hold
MOBILITY
1.Couch Stretch: 2 Minutes Each Side
2. Pike Stretch: 2 Minutes
3. Child’s Pose: 1 Minute
4. Handstand Hold Stretch: Accumulate 1 Minute
5. Pigeon Pose: 2 Minutes Each Side
