WOD Did we do?

Hollow Arch Swings

Warm up: air squats

Skill: Hollow Arch Swings

WOD: Sit-Up Cindy – 20 min. AMRAP

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats
• 20 Sit-Ups

UTrack WOD’s

Warm up:

• 400 m run
  Lane exercices:
• Air Squats
• Lunges
• Burpees
• Crab Walk

WOD 1: 7 min AMRAP:

• 10 Push-Ups
• 20 Lunges (10 each side)
• 30 Jumping Jacks

WOD 2: 7 min AMRAP:

• 5 Burpees
• 10 Plank to Push-Up (position)
• 15 Sit-Ups

WOD 3: 7 min AMRAP:

• 5 V-Ups
• 20 mountain climbers (10 each side)
• 15 Air Squats

Core: Tabata: Plank & Bicycle Crunch

Push (Im)Presses

Warm up:

• Run around the church
• 5 Wall walks
• 5 Push Ups
• 7 Inch Worms

Skill: Push Press

WOD: 20 min. AMRAP

• 400/ 200 m run
• 15 Dumbbell Push Press
• 20 Pull Ups

CORE: TABATA

Clean your Balls ⛹️‍♂️🧼

Warm up:

• Run around the church
• 20 air squats
• 10 push ups
• 5 burpees

Skill: Medicine ball clean/ rowing

WOD: 15 min. EMOM (work 40 s., rest for 20s.)

• Rowing
• Medicine ball cleans
• Wall Balls

Core: TABATA

Deadlifts

Warm up: 3 rounds of

• 10 Scap Push Ups
• 10 Deep Squat
• 10 Lunges

Skill: 5×5 Deadlifts

WOD: for time: 21-15-9

• Rowing
• Dead Lifts
• Push Ups

Core: TABATA

Suicide Run ☠ (Go Wet 🌧 & Sweat 🏃‍♀️)

Warm up: Jog around campus + suicide run

WOD: Run a rectangle with 4 exercises along each cornet. Start with 3 reps and, at every round around the rectangle add 3 more reps

• Burpees
• Lunges
• Ins & Outs
• Push-Ups

Core: TABATA

Push Presses (Tuesday & Wednesday)

Warm up: 2 rounds of:

• 10 Banded Good Mornings
• 7 Push Ups
• 10 Banded Pull Aparts

Skill: 5×5 Press

WOD: 10 min. AMRAP with Dumbbbells:

• 15 Dead lifts
• 9 Squat Cleans
• 6 Presses

Core: TABATA

⛪ Back in the Church!

Warm up:

• Plank Plus

• Air Squat practice
• Burpees
• Russian baby makers

Skill:

• 5×5 Front Squats

WOD: 10 min AMRAP

• 6 Front Squats (empty barbell)
• 9 Burpees over the barbell on the ground
• 12 Sit-Ups

Squats & Lunges

Warm up: 2 rounds

• 400 m run
• Squat Stretches
• 400 m run
• Lunge Stretches

Skill: Squat Jumps for distance

• 3 attempts for 1 leg
• 3 attempts for 3 jumps

WOD: 3 rounds for time:

• 100m lunge
• 50 squats
• 200m run

Afterburner: 30 squat lunge complex

Core: Tabata

‘Fight Gone Bad’

Warm up:

• 400 m run
  2 rounds for quality:
• 5 burpees
• 10 Sit Ups
• 15 Squats

• Lane exercices (Inch Worms/ Crab Walk/ Burpees/ Spiderman/ Squats)

Skill: suicide run (relay form)

WOD: ‘Fight Gone Bad’

• 1st. min: max Pull Ups
• 2nd min: max Burpees
• 3rd min: max Dips
• 4th min: 400 m run.

Core: Tabata

Bootcamp

Warm up: 3 rounds for quality

• 200 m run
• 3 Inch Worms
• 6 Shoulder Touches
• 9 Tempo Squats (3 sec. down, 1 sec. up)

WOD 1: 5 min. time cap – 3 rounds for time

• 200 m run
• 25 Squats

WOD 2: 8 min. time cap:

• 100 Push Up[s for Time
• EMOM for minute 3 and 5: V-Ups

WOD 3: 4 min. time cap – 5 rounds for time:

• 7 burpees
• 7 squats

WOD 4: 4 min. time cap: 7-6-5-4-3-2-1:

• Squats
• Lunges
  
  WOD 5:
• 2 min. run for distance

Core: Tabata

Outdoor Training

Warm up:

• 400 m run
  Lane exercices:
• Inch Worm
• Spiderman
• Squats
• Crab Walk

Skills:

• Active Passive Hang – Swings
• 5×5 Pull Ups
• 5×5 Dips

WOD: 5 min AMRAP:

• 400 m run
• 5 Push Ups
• 10 Jumping Lunges
• 15 Leg Raises
• 2 min. rest
  Repeat 3 times

Core: Tabata

Double Unders Skills

Warm up: 3 rounds for quality:

• 100 m run
• 20 Single Unders
• 10 Shoulder Touches

Skill:

• 3 attempts for max set of Double Unders
• 1 attempt for max set Push Ups

WOD 1: 16 min. EMOM:

• 60% max Double Unders
• 50% max Push Ups

WOD 2: 18 min. EMOM:

• 200 m run
• 15 m Burpee Broad Jump
• 200 m run
• 20 Single Unders

Core: Tabata

UTrack Training

Warm up: Lane Exercices

• Inch Worm
• Crab Walk
• Spiderman
• Squats
• Lunges
• Burpees

Skill:

• 1 min. max Push Ups
• 1 min. max Double Unders

10 min EMOM:

• 40 s. plank

• Suicide Run

WOD: 10 min. AMRAP:

• 26 burpees
• 26 weighted squats
• 26 push ups
• 26 weighted lunges
• 26 sit ups

Core: Tabata

Steve’s Pull Up Progression

Warm up:

• 400 m run
• 30s shoulder taps
• 30s air squats
• 30s hang on the bar
• 30s lunges

Skill: Progression for Pull-Ups & Dips. 10 min. EMOM:

• 4-8 Pull Ups (negatives or regular)
• 4-8 Dips

WOD: 26 min AMRAP:

• 800 m buy in run (so only once)
• 5 push ups
• 10 sit ups
• 15 air squats

Core: Tabata

Running & Single Unders

Warm up:

• 400m light dribble
• 400m higher pace

Skill: 7 min. EMOM

• 40 sec Double Under practice
  3 rounds:
• 5 squat stretch
• 5 lunge stretch
• 4 hamstring stretch

WOD: 25 min. AMRAP

100 m run

10 Single Unders

10 Squats

200 m run

20 Single Unders

20 squats

30…40… etc

Core: Tabata

Shuttle Running

Warm up: 3 rounds of:

• 20 Bottom Squat to half squats
• 1 min. Handstand hold
• 30 s. Running fast on the spot
• 30 s. Jumping high

Skill: 4 rounds of:

• Shuttle Running
• 20 Push Ups

Wod: 21-15-9

• Thrusters
• Burpees
• Sit-Ups

Core: Tabata

Bootcamp Training

Warm up:

• 30’ air squats
• 30’ shoulder taps
• 30’ lunges
• 30’ yoga push ups

Skill:

• Push Ups
• Pull Ups
• Death by Plank

WOD 1: 21-15-9. 5 min time cap:

• Pull Ups
• Squats

WOD 2: 21-15-9. 5 min. time cap:

• Push Ups
• Mountain Climbers

WOD 3: 21-15-9. 5 min. time cap:

• Sit Ups
• Burpees

WOD 4: 4 min. AMRAP. – 3 times:

• 4 Burpees
• 6 Sit Ups
• 8 Push Ups
• 10 Jump Squats
• 2 min rest

Core: Tabata

UTrack Training

Warm up: 3 rounds of:

• 30′ air squats
• 30′ shoulder taps
• 30′ jumping/ clapping
• 30′ yoga push ups

Skill:

• Double Under Practrice -> progression Tabata with Double UNders

WOD: 25 min. AMRAP. Each round add 2 reps

• 4-6-8.-… Push Ups
• 4-6-8.-… Jump Squats
• 4-6-8.-… Burpees
• 4-6-8.-… Sit-Ups

Double Unders & Push Up Progression

Warm up:

• 5 Inch worm walk outs
• 10 shoulder taps
• 10 Lunge stretches
• 15 air squats

Skill:

DU practise-> Progressions withclapping. Then learning the rhythm with jump rope swingsbeside body and keeping elbows close with elastic bands.

Next 5 sets of 30’ DU practise
30’ rest

WOD 1: 12 min EMOM 6 rounds of

• 8-12 push ups (should be challenging: approx 60% of max push ups during test)
• 30 sec. dead bug

WOD 2: 15-12-9. 5 min. time cap

• Jump Squats
• Jumping Lunges (per side)

Core: Tabata (4 rounds of)

• 20’ Hollow hold
• 10’ rest
• 20’ Bicycle crunches
• 10’ rest