Week of 6/2 – 6/8

Screen Shot 2014-06-01 at 4.14.07 PM
Mark burpee-broad jumping to the farmer carries….

Monday 6/02

WOD

“Fight Gone Bad”

3 rounds of:
As Many Reps As Possible In 1 minute of

Wall-ball 20/14# 10ft
Sumo deadlift high-pull 75/55#
Box Jump 20 in
Push-press, 75/55
Row (Calories)
Rest 1 Minute

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. We will run two heats so that you can have a partner to count reps for you!

Foundational
Modify as needed with coaches help & approval

Challenge / Cooldown
Run the Hill loop with your counter…

 

Tuesday 6/03

WOD

20 Mins for Quality/ Skill Development

1. 1 Hang Power Clean, 1 Power Clean, 1 Hang Squat Clean, 1 Squat Clean (ascend in weight each round)
2. Max Reps of one of the following Upper Body Pull Movements

  • DH Pull-up (1Band) or Hard Ring Rows
  • Kipping Pull-up or Chest to Bar
  • Ring or Bar Muscle up

Alternate between the two movements and rest liberally as needed.

Foundational – 4 (single) reps of Hang Power Cleans focusing on catching with good rack and body positioning

then

200 Cal… Team Ski Erg Relay

Challenge / Cooldown
6 x 30/30 Max Ring Support / Tuck or L Hold

 

Wednesday 6/04

WOD

10 min Amrap
20 Walking Lunges
20 Push-ups
200 M Sprint

5 mins 0ff

10 min Amrap
20 Sit-ups
20 Box Jumps or Step-ups
200 M Sprint

Challenge / Cooldown
10 min Team of 2 relay

Reverse Bearcrawl Sandbag Drag 1 lap (down and back)

 

Thursday 6/05

WOD

3 mins on 3 mins off of the following
Ski for Max Cals
Row for Max Cals
Plate Burpees for Max Reps

2 mins on 2 mins off of the following
Ski for Max Cals
Row for Max  Cals
Plate Burpees for Max Reps

1 min on 1 min off of the following
Ski for Max Cals
Row for Max  Cals
Plate Burpees for Max Reps

Challenge / Cooldown
1 mile Jog

 

Friday 6/06

WOD

15 min Bar, KB or Sandbag Complex Ascending in Reps
1,2,3,4,5, etc of each movement

  • Hang Clean
  • Front Squat
  • Shoulder to Overhead

* When the bar, KB’s or bag is dropped do 1 length of Burpee Broad Jumps before resuming where you left off…

then

Big Boy Helltrack with Partner
4th Telephone Pole & Back
3rd TP
2nd TP
1st TP
2nd TP
3rd TP
4th TP

Challenge / Cooldown
Max Plank Hold

 

Saturday 6/07

Coaches Choice…

Sunday 6/08

Trail Run or Paddle (Weather Pending)…Details later in the week.

 

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