Monday Week#6 Speed

Warm up  

2 minutes double unders

1K run

Band sprint drills

-back peddle

-side shuffle

-carioca

-sprint

Skill

Handing off baton

WOD

5X
4 x 100 relay

May Highlights

Sunday Chris who???

Saturday Week#5 Volume

Warm & Skill
Rowing technique

5x 
30:30 row intervals

Partner WOD
15 minute ping pong
300m row
max HSPU until partner is done
*Onre round is when both partners complete the 300m piece*

Friday Week#5 Volume

Warm up  

2 minutes double unders

P-bar complex

Pull over to support

Wall climbs

TTR

Hollow rocks

Skill

Movement standards

WOD

4x

-Max effort L-sit

3x

-Max effort CTB pull ups

2x
- Max distance P-bar walk

Thursday Week#5 Volume

Warm up  

400m run

Inch work

Dynamic walk

Lunge complex

Good mornings

GHD sit ups

Skill

Deadlifts

WOD

15 minute AMRAP

Row 500m

20 deadlifts w/115 m/155

CFE

Warm up

7 gassers *under time constraint*

WOD

3 rounds for time:

1K row
50 deadlifts w/95 m/135

Wednesday Week#5 Volume

Wednesday

Warm up

3 minutes of “flip it”

-hold the hollow as long as possible. Once you break hold the arch. Once you break back to the hollow, etc.

Hold the following positions

-Tuck

-Pike

-Hollow

-Straddle

Skill

Movement standards

WOD

For time:

100 wall ball shots

200 double unders
100 TTB

Tuesday Week#5 Volume

Warm up & Skill

Pose running drills

-Stationary pulling

-Jump rope running

-Jump rope, go!

-Pistol drill

-Partner blind running

WOD

5 rounds for time:

400m run

50 air squats/ 35 pistols

CFE

Warm up

20 minute max distance row TT

WOD

20 minute AMRAP

600m run
30 box jumps

Monday Week#5 Volume

Warm up & Skill

Strict press/ push press/ push jerk

WOD

12 Minute AMRAP

15 Strict press M/65 W/45

15 Push press M/85 W/65

15 Push jerk M/105 W/85

Sunday Week#4 Loading