Friday (Volume/ Mental Toughness)

Warm up

Pose technique#3

Pose running drills

-Stationary pulling

-Jump rope run

-Jump rope go!

-Pistol drill

-Partner blind running

Skill

Mind set- Play Jocko “Good” video

WOD

For time:

Run 800

10 burpees

Run 600

20 burpees

Run 400

30 burpees

Run 200

40 burpees

Run 100

50 burpees

*25 Minute time cap

Thursday (Loading/ Pacing)

Clean Warm up

Band rack stretch

Bar behind neck force extension both directions

(Add overhead if necessary)

Front squats

Clean technique (add jerk if necessary)

Hit each drill for 5 reps without taking a break:

Tall Clean High-Pull

Muscle Clean

Front Squat

Tall Clean

Press in Clean (Front rack Sots press)

WOD

10 minute AMRAP

10 strict ring dips to true support

3 squat cleans w/.75 BW m/BW

GoFIt

Dynamic Warm Up #1

1 mile run/ 2K row

Lunge complex

Inchworm

Dynamic walk

Skill

BD squat cleans

WOD

3x

30:30

20:40

10:50

-Pull ups or ring rows

-DB squat cleans

Wednesday (Sole lift/ Go!)

Warm up

Glute & hip activation

Lateral band walks (band above knees)

Forward & reverse band walks (band at ankles)

Reverse hip extension

Skill

Back squat with pause

WOD

A- 3x 3 back squat with 5 second pause

B- 8 minute AMRAP

8 TTB
20 double unders

Tuesday (Speed/ Skill)

Warm up

MB leg relay

In seated position pass the MB from first to last person in line without dropping the ball. NO HANDS. Penalty for dropping the ball is 3 TEAM burpees. Once the ball reaches the back, the last person runs to the front and becomes first. The first TEAM through wins.

Skill

Stone G2S

WOD

3 rounds of time:

10 stone G2S

12 burpees over parallette

*7 minute time cap

GoFIt

KB Warm Up

KB around the world

Russian swing

Double tap

H2H swings

Release

Wall ball substitute

Skill

KBS

WOD

8x

1 minute work: 30 seconds rest

-KBS

-Row for calories

Monday (Volume/ Mental Toughness)

Junk Yard Warm up

3 minutes jump rope

2x

T-jumps x 5

Jump over crawl under x 5

Skill

Skill

Keeping pace

WOD

Chelsea

Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Sunday Motivation

HUMC Charity Event

Buy your event apparel here: 
https://www.bonfire.com/vision-traitztraining-june-24th-cam/

Make a straight donation here: http://www.hackensackumcfoundation.org/goto/June24TraitzTraining


HUMC- Tackle Kids Cancer 24^th   event

Event #1 (whole TEAM)

5 minute 3 rep max press for load

Each teammate must attempt a 3 rep max strict press. A successful 3 reps will count.

Example:

#1 makes 95lbs x 3 and receives 95 points

#2 make 2 lifts at 135lbs and misses the third lift. They do not receive any points

#3 makes 205lbs and reracks the bar. That effort does not count and they receive no points.

All Teammates must attempt. Teammates can attempt as many times as they want in the allotted amount of time.

Event #2 (whole TEAM)

7 minute Tag

(Females work together/ males work together)

80m MB carry w/14 KBs m/20

10 wall ball shots w/14 m/20

10 burpees over parallette

*Note- if the ball is dropped 3 burpee TEAM penalty/ all 10 wall ball shots must me executed convectively in order for those reps to count. If you miss start over. Any reduction in weigh with the MB will be ½ per wall ball shot in your score for this event.

Event #3 (Whole TEAM)

6 minute AMRAP

Push & pull

3 minutes max distance prowler push 180# (Each push mush consist of one female and one male/ Partners must switch at the end of each length)

3 minutes max “Pull” (One female & one male must be on the bar for the points to count/ once partner comes off the bar the team can no loner be awarded points)

·      Any pull up with a band is ½ a point

·      Pull ups 1 point

·      CTB pull ups 2 points

·      Bar muscle ups 4 points