Week#7 Loading Friday

Warm up
Inch worm
Lunge complex
Single leg broad jump
OHS

Skill 

Band sprints 

WOD 

Part#1

Tabata  

Burpees 

Part#2

7 x 40 yard sprints  

2 minutes rest after each effort

Week#7 Loading Thursday

Warm up

Broad jumps
Wall ball
KBS
Dynamic walk

Skill
Dead lift

WOD
three rounds of

Dead lift  3-3-3

Box jumps 21 -15-9

CFE
Warm up
See above

Skill
Deadlift

WOD
Part#1
7 minute AMRAP
2 dead lifts
7 box jumps w24/m30

Part#2
3 minutes max distance
Farmers walk

Day#45 Week#7 Loading Wednesday

Who will dethrone Nelson???

Warm up
400m run
Toes through rings
Wall climbs
OHS with a barbell
Duck walk

Skill
Strict press

WOD
5 rounds of:
15 pull ups
3 strict press
200m run

Day#44 Week#7 Loading Tuesday

Warm up
Plate pitch farmers walk
Keg carry
Single arm OH press
Strict pull-ups

Skill
Back squat

WOD
15 minute every minute on the minute
3 back squat
15 double unders                

CFE

Warm up
Plate pitch farmers walk
Keg carry
Single arm OH press
Strict pull-ups

Skill
Back squat

WOD
15 minute every minute on the minute
3 back squat
7 burpees

Day#43 Week#7 Loading Monday

Warm up
2 minutes practice double unders
Plank hold x 3
3 minutes of "flip it"
(Max hold hollow, when tired, max hold superman)

Skill
HSPU deficit

WOD
HSPU deficit 3-6-9-12
Lunges 50-40-30-20

Help make a difference in a child's life this holiday season. Drop off an unwrapped toy at AMRAP Fitness before 12/24

Thank you & Happy Holidays!!!

Day #41 Week#6 Speed Saturday

Warm up

Dips

Pull ups

GHD sit ups

GHD back ext

OHS

Skill

Thrusters

TEAM WOD

In teams of three. 30 seconds at each station followed by 1 minute of rest.

5 rounds of:

Box jumps

Thrusters

KBS

Day #40 Week#6 Speed Friday

Brian from Montana

Warm up

Inch worm

Dynamic walk

GHD back ext

Skill

Speed squats

WOD

Speed squats

3-3-3-3-3-3-3-3-3-3-3-3

Day #39 Week#6 Speed Thursday

THANKSGIVING DAY

Warm up

Skill

WOD

Run 1K or row 1500m

7 rounds of: (one from the black row/ one from the blue row/ one from the green row/ you can also mix and match/ each round can be diffrent)
10 pull ups / 2 rope climbs / 3 muscle ups
20 push ups / 10 HSPU / 4 wall climbs
30 squats/ 20 pistols / 20 box jumps

Run 1K or row 1500m

Thanksgiving Day Schedule

Thursday 11-22-12 Thanksgiving Day

8am class

Come early to mobilize and get warmed up

Day #38 Week#6 Speed Wednesday

Warm up

Strict pull ups

Strict ring dips to true support

Strict toes to bar

GHD back ext

Skill

Ring dips

WOD

5 rounds of:

200m run

15 ring dips

15 wall ball shots

Day #37 Week#6 Speed Tuesday

Burgner warm up

Jump shrug

Scare crow

Muscle snatch

Power snatch

Skill

Power snatch

WOD

Every minute on the minute for 15 minutes

5 toes to bar

3 power snatches

                                                

CFE

Burgner warm up

Jump shrug

Scare crow

Muscle snatch

Power snatch

Skill

Power snatch

WOD

5 rounds of:

3 weighted pull ups

3 power snatches

Day #36 Week#6 Speed Monday

Warm up

400m run

Inch worms

Walking Sampson

Toy soldiers

Mountain climbers

Skill

Band springs

WOD

Part#1

5 rounds of:

40 yard sprints

Rest 1 minute

Part#2

10 X reverse Tabata

Burpees

Motivation

Day#34 TEAM Saturday

Partner warm up
MB sit ups
MB rotations
MB chest pass
MB hip toss
wall ball

Skill
Deadlift


TEAM WOD
In TEAMS of 3 (one teammate at each station)

5 rounds of:
Each teammate must complete 30 seconds of work at each station before rotating. After each teammate has completed all three movements, the TEAM as a whole rest 1 minute.

• Deadlift
• Handstand hold
• Lateral jumps over the parellette 

Day#33 Week#5 Volume Friday

Warm up

Roll back to candle stick

Hollow rocks

Super rocks

Partner hand stands

Skill

False grip pull ups

WOD

15 minute AMRAP

5 false grip pull ups

10 planche push ups

15 air squats or 10 pistols

Day#32 Week#5 Volume Thursday

Warm up

2 minutes jump rope

OHS
Dips
GHD sit ups
GHD back ext
Handstand

Skill

Shoulder to overhead

WOD

15 minute AMRAP

Shoulder to overhead

5-10-15-20-25-30-35…

Double unders

5-10-15-20-25-30-35…

CFE

See above

Day#31 Week #5 Volume Wednesday

Warm up

Plat pinch famers walk

Single arm strict DB press

Wall ball

Lateral jumps with parallettes

Skill

Understanding of maintaining midline stabilization

WOD

10 x Tabata the following:

·      KBS

·      Burpees

·      B2B squats