Tag: Monostructural wod

M WOD – TUESDAY 06.04.21 – “THE TOUR OF DEATH”

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.

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M WOD – MONDAY 15.03.21 – “SPEED ENDURANCE”

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“


300m at fast,
-Rest 5min-
300m at faster,
-Rest 5min-
300m at fastest,
-Rest 5min-
300m at controlled sprint

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M WOD – MONDAY 01.03.21 – “CALF DESTROYER”

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
“CALF DESTROYER“

4 rounds for time:
400 mt Run
75 Double Unders

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M WOD – SATURDAY 20.02.21 – “THE MAGNIFICENT 8”

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

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M WOD – THURSDAY 10.10.20 – “TRICERATOPS”

MOBILITY & WARM UP
Row – Ski Erg – Assault Bike
Warm-up: 5min from easy to mod
3x (30sec faster, 30sec easy)
2min recovery
3 sets:
1min fast,
1min moderate,
1min easy
Rest 5 min Then:

CONDITIONING
“TRICERATOPS“

Row OR Run “Aerobic Threshold”
6 Sets:
4min at moderate pace @75-80% FCmax
45sec rest b/t reps”

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M WOD – MONDAY 30.11.20 – “Rock N Roll Train”

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

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M WOD – THURSDAY 19.11.20 – “SING SONG”

MOBILITY & WARM UP

Row (OR Ski Erg)
3min from easy to mod pace
3min on damper 3-4 (hard)
3min recovery on damper 1
2min on damper 5-6 (hard)
2min recovery on damper 1

Directly into:

CONDITIONING

“SING SONG”

4 sets:
5min on damper 2-3 (moderate),
2min recovery on damper 1 b/t sets
-into-
3min at easy “”cool down”” pace

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M WOD – MONDAY 09.11.20 – “SHUT UP!”

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.

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