MOBILITY & WARM UP
Amrap 10 min For Quality
1 min jog
7 Russian Dumbbell (Or Kettlebell) Swings
7 alternating v-ups (each side)
7 Single Leg RDL’s (each side)
SKILLS & SPECIFIC WARM UP
Pose Running
2 Rounds:
200m Run
6 Burpees
6 V-Ups/Toes To Bar
CONDITIONING
4 Rounds For Time
600m Run
40 Burpees
20 Toes To Bar
2 rounds not for time
30 arm circles forward and backward
30 touchdown arm swings ( 15 for side )
3 upward and down dog
10 holds focused on shoulders.
5 pushup walk outs
200 mt Jog
SKILLS
Pose Running
CONDITIONING
Bike : “Hill Sprints” Go every two minutes, 20 sec. all-out effort, Perform until pace or form deteriorates
Run : “Hill Sprints” Go every two minutes, 20 sec. all-out effort, Perform until pace or form deteriorates
*Recommended range 8 – 15 maintaining distance
*Biking can be adjusted with big chain ring,
MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP
Pose Running – Double Unders
CONDITIONING
A) Death by 10 meters
Intervals
Set up 2 cones 10 mt apart.
First round run 10 mt, every minute on the minute add 10 mt.
Second round run 2 lengths, third round 3 lengths, etc.
You’re adding one return trip every minute until you can no longer continue.
Record total rounds for score.
Compare to 23.11.17
Rest 5′ Then:
B) In 10′ Find Your Max Unbroken
Double Unders
SCORE IS TOTAL ROUNDS RUN + DOUBLE UNDERS
MOBILITY & WARM UP
2 Rounds:
200 mt Jog
12 Alternate Spidermans & Reach
20 Double Unders
20 mt Single Arm Overhead Carry (10 each)
12/9 cal Row
6 Walkout
SKILLS & SPECIFIC WARM UP
KB Swing – Pose Running
At a light intensity, 3 Rounds of:
100 Meter Jog
7 Kb Swing
rest 2′ followed by 1 round at our working intensity
200 Meter Run
7 Kb Swings
CONDITIONING
” Damn Swing “
5 Rounds For Time
21 Kb Swing 24/16
400 Mt Run
Time cap 15′
OUTDOOR WOD
Today Only Two Training Sessions at 18/19 Outside the BOX!
WARM UP
20 Active Downward Dog / Alternate Toe Touch
30″ Standing Leg Swing (front) each leg
30″ Running Skips or Assisted Kneelift
30 Lateral Squat 15 each leg
30″ Standing Leg Swing ( across) each leg
30″ Running Skipsbor Assisted Knee Lift
20 Active Downward Dog / Alternate Toe Touch
20 Walking High Kick
20 Walking Quad Stretch
30″ Skip
20 Walking Lunges Combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Pose Running – Double Unders
CONDITIONING
Intervals
Cover max distance during each interval
Row 3 minutes
Rest 1 minute
Row 3 minutes
Rest 3 minute
Row 3 minutes
Rest 1 minute
Row 3 minutes
Rest 3 minute
Row 3 minutes
Rest 1 minute
At the end of rest go immediately into
8×200 mt Run
rest 45″
If You Have a Vest, Wear it or Backpack or Medicine Ball #9/6
TODAY ONLY ONE TRAINING SESSION AT 17:30 FOR CHALLENGE YOURSELF
WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill
30″ Running skips or assisted kneelift
15 Lateral squat ( landing left)
30″ Standing leg swing ( across)
30″ Left leg cadence drill
30″ Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking lunges combo
MOBILITY & SKILLS
Hips – Hamstring – Quad – POSE Running
CONDITIONING
For Time
3,000 Meter Row
300 Double-Unders
3 mile Run (4,828mt)
