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
CONDITIONING
“MAZE RUNNER”
For Time
5k Weighted Run
Backpack/Rucksack #5kg – Body Armor #9/6
MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side
SKILLS & SPECIFIC WARM UP
Front Squat – Kipping
2 Chest To Bar
3 Lateral Burpees
4 Front Squat
100m Weighted Run
CONDITIONING
“Straight Ahead”
AMRAP 20
5 Chest To Bar
7 Lateral Burpees
9 Front Squats #60/40
200m Weighted Run 25/15
MOBILITY & WARM UP
2:00 Light Bike/Row
Into 1 Round:
10 Pausing Glute Bridges
20 Abmat Sit-Ups
… 1:00 Laying Front Rack Stretch
1:30 Moderate Bike/Row
Into 2 Rounds:
15 sec Superman Static Hold
15 sec Handstand Hold Stretch
… 1:00 Laying Front Rack Stretch
1:00 Fast Bike/Row
Into 3 Rounds All with an empty barbell:
5 Deadlifts
4 Hang Muscle Cleans
3 Power Cleans
100 Meter Jog
SKILLS & SPECIFIC WARM UP
200m Run
100m Wreckbag Run
7 Deadlifts
7 Front Squats
7 Push Jerks
100m Wreckbag Run
200m Run
Following, one final warm up round, now at full intensity along with a weight change from #1 to #2
50m Weighted Plate Run
100m Run
4 Deadlifts (Weight #1)
4 Front Squats
4 Push Jerks
50m Weighted Plate Run
100m Run
2 Deadlifts (Weight #2)
2 Front Squats
2 Push Jerks
CONDITIONING
4 Rounds:
200m Weighted Plate Run #25/15
200m Run
15 Deadlifts
12 Front Squats
9 Push Jerks
1st Round – 52/38 kg
2nd Round – 61/43 kg
3rd Round – 70/48 kg
4th Round – 79.5/57 kg
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
30 Lateral squat 2×15 Both Side
30″ Standing leg swing
30″ Left leg cadence drill
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Wwalking quad stretch
30″ Skip
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Ankle – Knee – Shoulders – Trigger Point Therapy
CONDITIONING
A)Time trial
Run 1 mile
Wear 10-20lb weighted vest
Rest 5′
B) Time Trial
Row 2000m
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