Week of 7/14 – 7/20

Screen Shot 2014-07-13 at 11.15.36 AM
Matt carrying about 200# for 200m. Getting strong doesn’t have to be complicated…but it has to be challenging.

Monday 7/14

2 Round “Casual” Helen

400m Run
21 KB Swings
12 Pull-ups/ Ring Rows

Coach led Yoga Flow


1 Min on/ 1 min off x 8
5 Slamballs then Ski the remainder of the min for Max Cals
Post Cals to chalkboard during resting min.

3 mins rest

1 Min on/ 1 min off x 8
5 KB Swings then Max Rep Burpee Box Jumps the remainder of the min
Post Reps to Chalkboard during resting min.

Objective: High Intensity!

Tabata “Your Choice” 8 x 20/10

Pick something that can be done hard & fast


Tuesday 7/15

Dynamic Warm-up
Alternating Light Tabata Deadlift to grease the groove x 4 Per person


20 mins to work up to a 1RM Deadlift 10-1
Between each DL set do a set of Max Rep Ring Dips


Teams of 3 – 3 Round Biathlon
15 Cal Row Sprint
3  Shuttle sprints
Back to Back Efforts then switch
*Player Must tag partner before they start rowing

Objective: All Out effort

2 flat loop Jog Cooldown


Wednesday 7/16

Ground to Overhead Musical Chairs

WOD – As Requested!

“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!

Alternative: cause we did test this one fairly recently….is to do a 5K Ski…another “New Benchmark” Bring Headphones and Git r Done!

Objective: High Sustainable Intensity

Modify as needed with coaches help & approval

Challenge / Cooldown
Run the Hill loop with your counter…

6:45PM Open Gym Challenge
Climb?  Wall should be ready.


Thursday 7/17

2 Hill Loops

Movement Demo and WOD Set-up


30 mins 1-?  Ascending Ladder for Quality of (make it HARD for your current fitness level)

  • Wallwalks or HSPU
  • Rope Climbs (standard or Straddle from floor to 10ft) or Muscle-ups or Kipping Pull-ups
  • Pistols or Goblet Step Ups (per side)

*Hill Loop after completing round 3,6 & 9 if you make it that far

Objective: Stamina & Skill Development

2 x Flat Loop Carry of your choice AHASP with a partner (Farmer, Rack, OH) Mix it up…one persons Rack is another persons Farmer etc…


Friday 7/18

4 rounds

5 Burpees
7 Swings
10 Wall Ball
200 m Run


15 min Amrap
Single Arm KB Complex R & L (AHASP)

6  Single Arm Swings
6 KB Cleans
6 Front Squats (not goblet)
6 Push Press
* Must complete all on 1 side then switch to other side…..

1 length Burpee Broad Jump After completing a round of R & L

Objective: Strength Endurance

200 M run after Burpee Broad Jumps

Challenge Mandatory
10 mins with Partner

400m Run (Pacer)
Max Rep Sandbag Drag


Saturday 7/19

Something FUN!


Sunday 7/20

This should be your endurance day (1 of preferably 2 per week)… 60-90 minutes of OTG exercise. Run, Hike, Bike, Swim, Paddle, Row Dories etc.. what you do matters less than just getting out and breathing for an extended period of time.  For extra credit make it an intermittent effort….ie.. sprint the uphills, cruise the flats and walk/coast the downhills in the case of running or biking.

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