Wednesday

WARM UP

– Jump Rope – 40 singles
– 10 Air Squats
– 10 Good Mornings

– Jump Rope – 40 R Leg singles
– 10 Air Squats
– 10 Good Mornings

– Jump Rope – 40 L Leg singles
– 10 Air Squats
– 10 Good Mornings

– 40 Double Unders (or attempts)

Strength

Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 90% x 1 rep
Rest 3 minutes between sets.

WOD

Four rounds for time of:
Run 400 Meters (5 laps)
25 Goblet Squats (55/35)
15 Toes to Bar

 

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Team Day Monday

WARM UP

Hungry Hippos

STRENGTH/SKILL

15 minutes Handstand work: Spend 15 minutes working on your handstands or HSPU. For those who can’t yet kick up, work on or up to belly to the walls. If you can kick up to a HS, spend the time working on handstand holds, free handstands, or HSPU variations.

Partner WOD

15 MIN AMRAP

Buy in: 200m forward/backward run: first 100 meters Partner A runs forward and Partner B runs backwards. Switch for second 100m.

Perform the WOD as follows: Partner A does 1 rep, then Partner B does 1, then 2 & 2, etc to prescribed number of reps:

6 Box Jump Overs
8 HR Pushups
10 KBS (35/50)
8 AMSU
6 Goblet Squats

 

Powerhouse Workout (optional, if time allows):

4 Rnds
-25 Ceiling Stomps
– 25 Flutter Kicks (4 count)
– 25 Floor Wipers
– 25 Bicycles