Thursday Training

Warm up: Run around campus Bring Sally Up WOD 1: Jump with as less jumps as possible 15 meters (on two feet) Do burpees (the same number of jumps) at the other side Jog back 15 Box Jumps WOD 2: 4 min. sprint relay, with 3 people in one lane. One runs to the other … Continued

Push Jerks

Warm up: 2 rounds 200 m run 10 Broad Jumps 10 Pike Push-Ups 20 Mountain Climbers Skill: 5×5 Push Jerk WOD: BAMF V2 – for time 21 Push Jerks 15 Push Presses 9 Strict Presses

Overhead Squats

Warm up: 10 Pass Throughs 20 s. Downward facing dogs 20 s. Upward Facing dog 10 Russian Baby Makers Skill: 5×5 Overhead Squats WOD: 10-9-8-7-6-5-4-3-2-1: Box Jumps Overhead squats Kettle bell swings Core: Tabata

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 runLane 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 … Continued

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 run2 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 … Continued

Outdoor Training

Warm up: 400 m runLane 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. restRepeat 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 … Continued

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 … Continued

Running & Single Unders

Warm up: 400m light dribble 400m higher pace Skill: 7 min. EMOM 40 sec Double Under practice3 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