2014 Europa Masters TEAM Champions

Monday Week#9 Speed

Warm up  

800m run

3 x gassers

Skill

Movement standards

WOD

5X

20:40 intervals

-Ski for calories

-Bike for calories

-Row for calories
-Battle ropes

Sunday.....

Saturday Week#8 Volume

No class

AMRAP is headed to the 

2014 Eropa Games

in Harford, CT

Connecticut Convention Center

Contact me for tickets and directions

http://www.europaexpo.com/hartford-2014/

Friday Week#8 Volume

Warm up  

4 x gasers 

Skill

Movement standards 

WOD

“Cindy or Mary”

20 minute AMRAP

5 pull ups, 10 push ups, 15 air squats

or
5 HSPU, 10 pistols, 15 pull ups

Thursday Week#8 Volume

Thursday

Warm up

Strict pull ups

Strict dips

Strict TTB

Good mornings

OHS

Skill

Movement standards

WOD

“Nancy”

5 rounds of:

400m run

15 OHS w/65 m/95

CFE

Warm up

7x

30:30 interval row

WOD

“Naughty Nancy”

4 rounds of:
600m run
25 OHS w/95 m/140

Wednesday Week#8 Volume

Wednesday

Warm up & Skill

Hang power clean technique & Pistols

WOD

3 rounds of:

15 hang power cleans w/105 m/145

25 burpees
35 pistols

Tuesday Week#8 Volume

Warm up  

Pose running drills #2

-Stationary pulling

-Partner pulling drill

-Partner falling drill

-Follow the hand

-Partner pulling reinforcement

Skill

Bar muscle up

WOD

20 minute AMRAP

800m run

Max effort bar muscle ups

CFE

Warm up

1 mile run

Skill

Bar muscle ups

WOD

3x

1500m row
5 muscle ups

Monday Week#8 Volume

KB warm up  

KB around the world

Russian swing

Double tap

H2H swings

Release

Wall ball substitute

Skill

KB snatch

WOD

100 wall ball shots

75 KBS
50 KB snatch (25R/25L)

Sunday… 2014

Saturday Week#7 Loading

Warm up
OHS
Good mornings
GHD sit up
Dips
Pull ups

Skill
DB snatch

Partner WOD
2 rounds of:
6 DB snatches
DB Run 100ft
6 DB snatch
DB Run 200ft
6 DB snatches
DB Run 300ft
6 DB snatches
DB Run 400ft

Friday Week#7 Loading

Warm up  

Net climbs

Inch worm

Good morning

OHS

Strict dips to true support

Skill

Prowler push

Team WOD

In TEAMs of 3
12 minute AMRAP

20m prowler pushes

Thursday Week#7 Loading

 

Warm up & Skill

Hang power clean technique

WOD
3 rounds:

3 hang power clean

HSPU 21-15-9

CFE

Warm up

2K ski

WOD

10 minute AMRAP

2 hang power cleans

10 strict HSPU

2K ski

Wednesday Week#7 Loading

Partner warm up

T-jumps

Jump over crawl under

Partner plank push ups

Partner carry

Skill

Movement standards

WOD

3 rounds of:
20 weighed push ups w/25 m/45

20 KBS w/53 m/70
Reverse sled drag 40m W/95 M/135

Tuesday Week#7 Loading

Warm up  

400m run

OH duck walk

Good mornings

TTR

Push up complex

Skill

Back squat

WOD

5x

400m KB carry

3 back squats

CFE

Warm up

Loaded 1 mile run TT (vest w/20 m/45)

WOD

3x

Loaded 800m (vest w/20 m/45)
30m DB lunges w/25 m/45

Monday Week#7 Loading

Warm up  

Suicide complex

-Forward/ backward

-Shuffle

-Caraocia

-Sprinting

-*10 yard broad jumps*

Skill

Weighted pull ups

WOD

Weighted pull ups
5-5-5-3-3-3-1-1-1

Sunday, Happy Father's Day!

Saturday Week#6 Speed

Warm up
400m run
Push ups
Super rocks
V-ups
Net climb
OHS

Skill
Rope climbs

Partner WOD
15 minute AMRAP
Partner one 
400m run

Partner two
2 rope climbs
7 thrusters
*Until your partner is finished running*

One round is when both partners complete the run & couplet 

Friday Week#6 Speed

Warm up  

400m run

Wall climbs

Push up complex

TTR

Hollow rocks

Super rocks

Skill

Press/push press/power jerk

WOD

5x

30 seconds of work followed by 1 minute rest

-Press

-Push press
-Power jerk
W/65 M/95

Thursday Week#6 Speed

Warm up  

2 minutes double unders

Inversion, to skin the cat, to inversion, to 3 pike pulls, to negative front lever

Good mornings

OHS

Hollow rocks

Skill

Muscle ups

WOD

EMOTM for 15 minutes

In 20 seconds

-15 double unders

-Max muscle ups

*Once 20 seconds if up you must rest 40 seconds*

CFE

Warm up

10x

20:40

Burpee intervals

WOD

5x

15 double unders

5-10-5 shuttle sprint

15 double unders

10 CTB pull ups
Rest 2 minutes

Wednesday Week#6 Speed

Partner warm up

T-jumps

Jump over crawl under

Partner carry

Skill

Viper press

WOD

5 rounds of:

20 seconds of work and 40 seconds rest

Battle ropes

Parallette push ups
Viper press

Tuesday Week#6 Speed

Warm up & Skill

Hang snatch technique

WOD

7x

10 CTB pull ups

5 hang snatches

Rest 2 minutes

CFE

Warm up

3x

800m repeats

WOD

5x

14 box jumps

12 jump lunges

5 hang snatches

5 OHS
Rest 2 minutes