Tuesday, June 27. 2017

Warm up
Daily mobility
PVC complex
Ninja mobility
X2
1 length bear crawl
15 squat jumps
10 push ups
5 pull ups

WOD
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

STRENGTH: if you didn’t do it today
snatch 1-1-1-1-1 ha!

CORE:
Rest!

Monday- Friday, June 12-16, 2017

 

MONDAY

Warm up
Daily mobility
PVC complex
Row 250 meters
10 squats hold at bottom
10 Hindu push ups
10 med ball cleans

STRENGTH
Rest Day

WOD
2 Rounds
50 KBS(53/35)
400M Run
50 Box Jumps(24/20)
400M Run
50 Wall Ball(20/14)

Core: x2
20 ghd sit ups
20 k2e
10 ninja get ups .. Use kb

TUESDAY

Warm up:
Daily mobility
PVC complex
Ninja mobility
X2
10 Ghd hip ext
10,ring rows
10 k2e

WOD

21-15-9 for time
225-lb. deadlifts
Pull-ups

Core
X2
25 right crunches
25 left crunches
25 bicycles
25 flutter kicks
25 abmat sit ups

WEDNESDAY

WARM UP
daily mobility
PVC complex
Ninja mobility
X2
1 length of each
Hop /skip /broad jump/ walking lunges
10 med ball cleans
10 wall balls

WOD
5 rounds for time of:
400-meter run
thruster, 15 reps (95/65)

Core:
3×1 minute planks

THURSDAY

Warm up
Daily mobility
PVC complex
Ninja mobility
X2
10 jump squats
10 mountain climbers
10 ring rows
5 pull ups
5 push ups

WOD
3 rounds for time of:
Row 15 calories
10 burpees

Strength:
Overhead squat 1-1-1-1-1

Core:
100 hollow rocks

FRIDAY

WARM UP
daily mobility
PVC complex
Ninja mobility
10 squats
10 med ball cleans
:30 handstand hold
10 burpees

WOD
Complete as many rounds as possible in 15 minutes of:
15-foot rope climbs, 2 ascents( sub wall walks)
20 wall-ball shots, 20-lb. ball
Run 200 meters

STRENGTH: 1-1-1-1-1 overhead squat

Core: 150 abmat sit-ups

 

 

Monday -Friday. JUNE 5-9, 2017

Monday

WARM UP
Daily mobility
PVC complex
Ninja mobility
400M Run
50 Jumping Jacks
40 Walking Lunges
30 Ball Slams
Pic pass throughs x20
Hindu Push Ups x 10

WOD
7 Rounds
7 pull ups
7 Ring Dips
7 KBS(53/35)
7 Burpees

CORE:
X2
25Right kb crunches
25 abmat sits
25 left kb crunches
:30 plank

TUESDAY

WARM UP
Daily mobility
PVC complex
Ninja mobility
800M Run
Sumo Squat to Stand x20
Dynamic Lunge Complex x20
– Forward
– Side to Side
– Crossover

WOD
6 Rounds
200M Run
6 Deadlifts(185/135)
12 Box Jumps Overs
(new round starts every 3 Minutes, score is your slowest round)
(scale accordingly to allow yourself some rest each round)

CORE
3x 1 Minute Plank Holds

 

WEDNESDAY

Warm up
Daily mobility
PVC complex
Ninja mobility
X2
Run 200
1 length of each
Hop
Skip
Broad jump
Bear crawl

WOD
Walk or run 30-45 minutes at your aerobic pace

CORE
X2
25 scissors
25 bicycles
25 reverse crunches
25 abmat sit ups

 

Thursday

Warm up
Daily mobility
Pvc complex
Ninja mobility
2 rounds of
10 of each
Squats/med ball cleans/ball slams/ bear crawl
WOD
Karen
For time:
150 wall-ball shots, 20-lb. ball

Core:
X2
25 abmat sit-ups
20 left crunches
20,right crunches
25 TTB

FRIDAY

Warm up
Daily mobility
PVC complex
Row 250 meters=50 strokes
10 squats hold at bottom
10 Hindu push ups
10 med ball cleans

STRENGTH
Rest Day

WOD
2 Rounds
50 KBS(53/35)
400M Run
50 Box Jumps(24/20)
400M Run
50 Wall Ball(20/14)

Core: x2
20 ghd sit ups
20 k2e
10 ninja get ups .. Use kb