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
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)
