Monday week #4 Loading

Warm up

Agility ladder drills

·      Double leg hops

·      Double leg in & out

·      Hop scotch

·      Quick feet

Buy in:

3x hollow rocks/V-ups/ sit ups

Skill

MB run

WOD

5 rounds of:

10 burpees

200m MB run

How To Build Mental TOUGHNESS

Thought this may help some of you out... Just the video gives you more of an understanding of oneself...


Coach

Saturday 13.3

WORKOUT 13.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9' target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9' target)
90 Double-unders
30 Muscle-ups

Notes

Please be sure to watch the entire workout instruction video (above) for full details.

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at the last fully completed exercise set, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Muscle-ups, for a total of 250 reps. This is his score. He also finished the 150th Wall ball at 7:50, and the 90th Double-under at 9:25. In this case he will enter 9:25 as his time in the tiebreak field since this was the time of completion of his final fully completed set. This athlete would be ranked above someone who got 250 reps and a tiebreak time of 10:00, but below someone with 250 reps and a tiebreak time of 9:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

Friday Week #3 Speed

Warm up

2 minutes jump rope

Vertical jumps

Power jumps

Broad jumps

GHD sit ups

Skill

Box jump for height

WOD

Buy in:

50 toes to rings

10 minutes to find your max height box jump

Cash out:

50 toes to rings

Thursday Week #3 Speed

Burgner warm up

Down and up

Muscle clean

Front squat

Hang clean (squat and power)

OH (push press and push jerk)

Skill

Hang clean to OH

WOD

Every minute on the minute for 12 minutes

1 hang clean to OH

3 burpees

CFE

Burgner warm up

Down and up

Muscle clean

Front squat

Hang clean (squat and power)

OH (push press and push jerk)

Skill

Hang clean to OH

WOD

3 minute AMRAP

Hang clean to OH

3 minute AMRAP

Burpees

Wednesday Week #3 Speed

Warm up

Wall ball

KBS

Power broad jumps

OHS

Skill

KB snatches

WOD

5 rounds of 30 seconds max effort/ 1 minute rest

·      KB snatches

·      Burpees

·      Parallette push ups