Weekly WODs
Level Benchmarks(to be retested at end of quarter):
- Max Air Squats 2:00
- 500m Row
- Max Wall Balls 1:00
- Max Support Position
- Max Single skips/DUs in 2:00
- Max Push-ups in 2:00
- Kettlebell Swings in 1:00
Skill Focus for January and February:
Pull-up to Muscle-up progression
WarmUp Drils:
Strength Days
8 Essential Mobility Drills
-T Spine
-Ankle Mobility
-Leg Swings
-Wall Slides
-Split Squats
-Lateral Squats
-Rotational squats
-X band walk
Warm up
Skillz: 3 Rounds 30 seconds at each station Plank, Bridge, L-Sit, Support, Bent arm hang
Metcon:
10 Min AMRAP
20 Weighted overhead walking lunges 25/10
10 Push ups
20 Box Jumps 20”
T 2/7/12
Strength: BSquat 60-70%
Metcon
FGB style
1 min Each Station, 1 min rest, 3 rounds
Hang Power clean 75/53
Push press 75/53
Burpees
KBS 24/16
Squat jumps
W 2/8/12
Metcon
50 Toe to bar
50 sandbag thrusters
50 1 arm dumbbell snatches 35/25
Every minute stop and complete 3 burpees
R 2/9/12
Strength
Deadlift 70%
Metcon
“Grace”
30 Clean and Jerks 135/95
F 2/10/12
Met con
3 Rounds
500m Row
20 Jumping squats
15 Ring push ups
10 Pull ups
5 Burpees
Sat 2/11/12
Strength: Press
Metcon
400M Run
60 Partner Wallballs – over pull-up bar
60 Sit up passes
60 burpee passes
60 Supermen Partner holds Medball overhead
400M Run with Medball
Every time the ball hits the ground you will lose 2 reps.
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