WOD
[A] 3 rounds for time of:
60 Double Unders
Bike Calories 30/20
15 Ring Dips
LIMITED EQUIPMENT WOD
[A] 3 rounds for time of:
60 Double Unders
Run, 400 m
15 Ring Dips
NO EQUIPMENT WOD
[A] 3 rounds for time of:
40 Jumping Jacks
Run, 400 m
20 Hand Release Push-ups
TEENS
3 rounds for time of:
60 Single Unders
20/15 Bike Calories
15 Bench Dips
[ACCESSORY TRAINING]
[B] Pull-up Bar Hang
1x 180 secs
[C] Plank Hold
1 x 120 secs
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WOD
[A] Complete as many rounds as possible in 25 mins of:
50 Air Squats
25 Row Calories
40 Russian Kettlebell Swings 24/16
20 Row Calories
30 AbMat Sit-ups
15 Row Calories
20 Push-ups
10 Row Calories
10 Burpees
LIMITED EQUIPMENT WOD
[A] Complete as many rounds as possible in 25 mins of:
50 Air Squats
Run 400 m
40 Russian Kettlebell Swings
Run 400 m
30 Sit-ups
Run 200 m
20 Push-ups
Run 200 m
10 Burpees
NO EQUIPMENT WOD
[A] Use weighted backpack or Dumbbell for KB Swings if no KB
TEENS WOD
[A] Complete as many rounds as possible in 18 mins of:
25 Air Squats
15 Row Calories
20 Russian Kettlebell Swings, 24/16 kg
15 Row Calories
[ACCESSORY TRAINING]
[B] Option 1 – L-Sit
1x 120 secs
Option B - For quality:
Planche Progression Work, 10 mins
[C] Farmers Carry
1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets. Specify distance in notes.
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WOD
[A] Josh
For time:
21 Overhead Squats, 42.5/30KG
42 Pull-ups
15 Overhead Squats, 42.5/30KG
30 Pull-ups
9 Overhead Squats, 42.5/30KG
18 Pull-ups
LIMITED EQUIPMENT WOD
[A] For time:
Dumbbell L Arm Front Rack + R Arm Overhead Lunge, 22.5/15, 10 m Dumbbell R Arm Front Rack + L Arm Overhead Lunge, 22.5/15, 10 m
42 Pull-ups
Dumbbell L Arm Front Rack + R Arm Overhead Lunge, 22.5/15, 8 m Dumbbell R Arm Front Rack + L Arm Overhead Lunge, 22.5/15, 8 m
30 Pull-ups
Dumbbell L Arm Front Rack + R Arm Overhead Lunge, 22.5/15 6 m Dumbbell R Arm Front Rack + L Arm Overhead Lunge, 22.5/15, 6 m
18 Pull-ups
NO EQUIPMENT WOD
[A] 3 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
Walking Lunge, 50 m
Handstand Walk, 15 m
[ACCESSORY TRAINING]
[B] Dumbbell Front Rack Walking Lunge
1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets. Specify distance in notes.
[C] Option 1 – Sotts Press
8-8-8-8
Use the heaviest weight you can for each set. Rest as needed between sets.
Option 2 – Shoulder Press
12-12-12
Use the heaviest weight you can for each set. Rest as needed between sets.
|
WOD
[A] Each for time:
Run: 10x 100 m
TEENS
[A] Each for time:
Run 5 x 100m
[B] Box Jump, pick height :
1×30
Accumulate the reps. Not for time. The focus is explosive power. You choose the height. Step down each time. Height should be challenging, yet appropriate.
[C] Side Plank 2x 120 secs
Accumulate 2 minutes per side
[ACCESSORY TRAINING]
[B] Box Jump, pick height:
1×30
Accumulate the reps. Not for time. The focus is explosive power. You choose the height. Step down each time. Height should be challenging, yet appropriate.
[C] Side Plank 2x 120 secs
Accumulate 2 minutes per side
|
WOD
[A] 6 rounds for time of:
8 Toes-to-bars
6 Bar Facing Burpees
4 Squat Clean & Jerks, 60% 1RM
LIMITED EQUIPMENT WOD
[A] 6 rounds for time of:
8 Toes-to-bars
6 Burpees Over Dumbbell
6 Dumbbell Squat Clean & Jerks, 22.5/15kg
NO EQUIPMENT WOD
[A] 9 rounds for time of:
10 Sit-ups
10 Burpees
[ACCESSORY TRAINING]
[B] Option 1 – Overhead Carry, 100m
1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
Option 2 – For quality:
15 Wall Walks
[C] Medicine Ball Clean
1×75 at 20/14 lbs
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WOD
[A] “Dork”
6 rounds for time of:
60 Double Unders
30 Kettlebell Swings, 1.5/1 pood
15 Burpees
LIMITED EQUIPMENT WOD
[A] “Dork”
6 rounds for time of:
60 Double Unders
30 Kettlebell Swings, 1.5/1 pood
15 Burpees
KB Swings can be performed using a dumbbell or odd object.
NO EQUIPMENT WOD
[A] 6 rounds for time of:
Shuttle Sprint, 100 m
30 Ab Mat Sit-ups
15 Burpees
TEENS WOD
[A] Half “Dork”
3 rounds for time of:
60 Double Unders
30 Kettlebell Swings
15 Burpees
[ACCESSORY TRAINING]
[B] Low Ring Muscle-ups 1 x 15
Use as little legs as possible.
[C]
Option 1: Row 1000 m
This is an all out effort for time.
Option 2: Run 800 m
This is an all out effort for time.
Option 3:
As many reps as possible in 3 mins of: Bike Calorie
|
WOD
[A] Complete as many rounds as possible in 15 mins of:
Shuttle Sprint, 100 m (4x 25 m)
12 Wall Balls, 20/14 lbs
6 Toes-to-bars
1 Wall Walk
LIMITED EQUIPMENT WOD
[A] Complete as many rounds as possible in 15 mins of:
200m Run,
12 Medicine Ball Cleans
10 V-ups
1 Wall Walk
NO EQUIPMENT WOD
[A] Complete as many rounds as possible in 15 mins of:
Shuttle Sprint, 100 m (4x 25 m)
12 Tuck Jumps
6 Hollow Rocks
3 Handstand Push-ups
TEENS WOD
[A] Complete as many rounds as possible in 15 mins of:
200m Run,
12 Medicine Ball Cleans
10 H-ups
10 Push up + shoulder tap
[ACCESSORY TRAINING]
[B] For quality:
Handstand Walk Practice, 10 mins
[C] Bulgarian Split Squat 12-12-12
Use the heaviest weight you can for each set. Rest as needed between sets.
|
WOD
[A] Deadlift
2-2-2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
LIMITED EQUIPMENT WOD
[A]Dumbbell Single Stiff Legged Deadlift
12-12-12, using heaviest weight per set
[B]Single Arm Dumbbell Row
12-12-12-12
using heaviest weight per set
[C] Plank Hold,
3 mins
[D]Dumbbell Glute Bridge,
1 x 75, using heaviest weight for the set
First perform part A, then Part B and so on, not as a superset
NO EQUIPMENT WOD
[A] 50-40-30-20-10 reps, for time of:
Glute Bridge
Plank Hold, 30 secs
Hold glute bridge for 1 second at the top
[ACCESSORY TRAINING]
[B] Option 1 – Stiff Legged Deadlift
12-12-12
Use the heaviest weight you can for each set. Rest as needed between sets.
Option 2 – Glute Ham Raises
3×10
Rest as needed between sets.
[C] Option 1 – Single Arm Dumbbell Row
12-12-12-12
Use the heaviest weight you can for each set. Rest as needed between sets.
Option 2 – Barbell Bent Over Row
12-12-12-12
Use the heaviest weight you can for each set. Rest as needed between sets.
|
WOD + TEENS
[A] Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up
NO EQUIPMENT WOD
[A] 50-40-30-20-10 reps, for time of:
Jumping Jack
Sit-up
[ACCESSORY TRAINING]
[B] 50m Farmers Carry
1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
[C] Staton Style
2 rounds, 1 min per station, for reps:
Double Under
Single Under
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WOD
[A] For time of:
27-21-15
Calorie Row
Burpee
NO EQUIPMENT WOD
[A] For time:
Run 800 m
27 Burpees
Run 400 m
21 Burpees
Run 200 m
15 Burpees
TEENS
[A] For time of:
21-15-9
Calorie Row
Burpee
[ACCESSORY TRAINING]
[B] Option 1
Landmine Twist
12-12-12
Use the heaviest weight you can for each set. Rest as needed between sets.
Option 2
[B] For quality:
Candlestick Conditioning
10 mins
[C] Dumbbell Box Step-up
1×40
Use the heaviest weight you can for the step ups.
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