Day#26 TEST Week#10

Warm up & Skill

Rowing Technique #4

3 minutes of rowing

-Break down of the stroke

-Pacing

-Builders

-Bell curve

WOD

30 minute Max distance row
Cherry picking does not help you improve!

Day#25 TEST Week#10

Gymnastics #3 Warm up  

-7x strict CTB pull ups

-3x P-bar swing complex (3 swings/2 dips)

-Pistols

-Bucket work 5x wipers or 5x round the clock

-From headstand/ press to handstand x3

-Negative bar muscle ups x3

Skill

Movement standards

TEST

(G) Test #11

3 x max effort HSPU

Rest as needed

(Average is score)

(W) Test #16

3 minute AMRAP
KBS w/35 m/53

Day#24 TEST Week#10

Warm up  

3x 15

Samson Stretch (15-30 seconds)

OHS

GHD Sit-ups 

GHD Back-extensions 

Dips

Skill

Power swing

WOD

Helen
3x

400m run

12 pull ups
21 KBS w/35 m/53

Day#23 TEST Week#10

Warm up & Skill

Rowing technique #3

2 minutes light rowing

3x

-10 drive

-10 pry

-10 full strokes

Tabata row

TEST

(W) Test #8

1 minute max effort stone GTS W/#95 M/#145

(M) Test #9
Max effort 500m row

Day#22 TEST Week#10

Gymnastics Warm up #2

2 minutes jump rope

-Net climb

-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower

-Bucket work x5 wipers or x5 round the clocks

-3x hand stand holds

-Strict TTB

-Close grip OHS

Skill

Movement standards

WOD

Angie

100 pull ups

100 push ups

100 sit ups
100 squats

Day#21 Motivation

Day#20 Week #9 Speed

Junk Yard Dog Warm up  

2x

T-jumps x 5

Jump over crawl under x 5

Skill

Movement standards

WOD

Ghost

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed

Day#19 Week #9 Speed

Snatch warm up

5x

Bar on back press force the extension

OHS with a 3 second pause

Drop snatch

Snatch technique

WOD

14x

30:30

Snatch

-Hang
-Floor

Day#18 Week #9 Speed

Warm up  

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x

Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

Posterior complex (5 superman/ 5 super rock/ 5 good morning)

Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill

Burpee box jump up and over

WOD

10x

30 seconds work: 1 minutes rest

-Air bike
-Burpee box jump up and over

Day#17 Week #9 Speed

Warm up  

Band sprint drills

1 mile run

-back peddle

-side shuffle

-carioca

-sprint

-broad jump 10m

Skill

Movement standards

WOD

4x

Sprint 100m

30 air squats

30 KBS w/35 m/53
Rest 3 minutes