Warm Up Hip Mobility Row 500 Meters 3 Sets of Light Deadlifts Strength Workout (SWOD) 1 Rep Max Dead Lift (15 min time limit) rest 5 minutes then: Conditioning Workout (CWOD) Tabata WOD 8 Sets of 20 seconds of work, 10 seconds rest, rest 1 minute between station Dead Lift 315M/225W Ring Dips Double Unders [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) 5 Minute Max Reps Ground to Overhead 135M/95W 5 Minute Max Reps of “Cindy” 5 Minutes Max Calories Rowing Post your total reps and calories on each station Skill Work Max Height Box Jump Coaches Notes: Ground to Overhead can be anyway (Clean & [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) Run 800 Meters Row 1000 Meters Run 400 Meters Row 500 Meters Run 200 Meters Row 250 Meters Rest 5 mins then; Skill Work Practice Kipping Pull Up, Strict Pull Ups, Strict Ring Dip, Muscle Up (you choose) Coaches Notes: If an Athlete missed [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) 5 Rounds of: In 3 Minutes Complete a 400 Meter Run and Max Rep Wall Ball 20M/14W rest 3 Minutes between rounds Number of Wall Ball each round = Score Cool Down Band Stretching Coaches Notes: If the athletes are beginners and they are [...]
Warm Up Row 500 Meters Shoulder and Hip Mobility Workout of the Day (WOD) 5 Rounds for time. 5 Power Cleans 155M/105W 20 Double Unders Rest approx 10 Minutes then: Speed Work 2 x 80 Meter Shuttle Run which is (4) 20 Meter Sprints for change of direction, the ability to accelerate and decelerate Coaches [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) 4 Rounds for time. Max Rep Bench Press 135M/75W Max Rep Pull Ups (unbroken) Max Rep Toe 2 Bar (unbroken) 250 Meter Row rest 1 Minute Post number of reps on Bench, Pull Ups, and Toe 2 Bar. Cool Down Mobility and Stretching Coaches [...]
Group Warm Up Pre Workout Yoga w/ Susanna Agility Drills Group Workout of the Day (GWOD) “Card Game” 20 Minute Cap Spades = 10 Meter Prowler Push 90M/45W Hearts = 10 Russian Kettlebell Swings 53M/35W Clubs = 10 Walking Lunges Diamonds = 100 [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) 45 Minute Cap “Heidi’s Fury” 4 Rounds of 50 Thrusters 55M/35W 50 Box Jumps 24M/20W Cool Down Band Stretch / Foam Roll Out Coaches Notes: Be sure the athletes prep hips and shoulders prior to WOD. Cap off WOD time no more than 45 [...]
Warm Up Mobility Drills 3 Warm Up Sets prior to each movement Strength Workout Wide Stance Back Squat 12 x 2 reps @60% (less than 1 min between efforts) then Wide Stance Dead Lifts 10 x 1 rep @ 70% (less than 1 min between efforts) rest 5 mins then Conditioning Workout “Black Jack” Push [...]
Warm Up Mobility and Line Drills Workout #1 “Randy” 75 Power Snatches 75M/45W Rest approx 10 mins then: Workout #2 OPT Workout Task 1 5 Rounds 10 Minute Cap 50 Unbroken Double Unders 15 Unbroken Wall Balls 20M/14W Cool Down Stretching and Mobility Coaches Notes: Workout #1 – Snatches can be any type but bar [...]
