Thu 24 Sep

Thursday Training

Warm up:

  • 400 m run (half way over the hill, and back)

3 rounds – on place:

  • 3 Inch Worms
  • 10 Shoulder Taps (5 each side)
  • 10 Squat reaches (5 each side)

Dead by (10 min.): (warm up: active/ passive hangs and scapular push ups)

So first min. 1 Pull Up & 1 Push Up, 2nd minute: 2 of each etc.

  • Pull Ups
  • Push Ups

METCON WOD 6 min, 1.5 min rest – Choose scaling: 15-12-9/ 12-9-6/ 9-6-3,

  • 400 m buy in run
  • Burpees
  • Air Squats
  • Sit-Ups
    Repeat 3 times in total

Core Tabata:

  • Rainbows
  • Push up position Plank
  • Bicycle Crunch

WOD
Wed 23 Sep

Back Squats

Warm up:

  • 2 min machine (rowing/ skiing/ assault bike)
  • 20 Lunges
  • 20 Squat Rotations
  • 20 s. Wrist Rotations
  • 20 Super mans

Skill: Back Squat

BAMF WOD: 21 – 15 – 9:

  • Back Squats
  • Front Squats
  • Overhead Squats

WOD
Tue 22 Sep

Sumo Deadlift High Pull

Warm up: 2 rounds:

  • Run 200 m
  • 10 kettle bell good mornings
  • 10 Goblet Squats
  • 10 Kettle bell High Pulls

Skill: Sumo Deadlift High Pull

WOD: 25 min. AMRAP

  • 50 Wall Balls
  • 20 Push Ups
  • 50 Bird Dogs
  • 20 Sumo Deadlift High Pull
  • 50 Sit Ups
  • 20 Front Squats
  • 50 Burpees over barbell

Core: Tabata

WOD
Mon 21 Sep

Snatches 🏋️‍♂️

Warming up: Practice with stick and barbell for snatches

Skill: Snatches

WOD: 6 min AMRAP

  • 2 Barbell Snatches
  • 2, 4, 6 (adding two each round)…x burpees
WOD
Thu 17 Sep

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 side, two others rest.

WOD 3: Band stratches

Core: Tabata

WOD
Wed 16 Sep

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
WOD
Tue 15 Sep

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

WOD
Mon 14 Sep

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
WOD
Thu 10 Sep

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

WOD
Wed 09 Sep

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

WOD
Tue 08 Sep

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

WOD
Mon 07 Sep

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

WOD
Thu 03 Sep

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

WOD
Tue 01 Sep

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

WOD
Mon 31 Aug

⛪ 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
WOD
Mon 27 Jul

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

WOD
Thu 23 Jul

‘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

WOD
Mon 20 Jul

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

WOD
Thu 16 Jul

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

WOD
Mon 13 Jul

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

WOD