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
Mon 13 Jul

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

WOD
Thu 09 Jul

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

WOD
Mon 06 Jul

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

WOD
Thu 02 Jul

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

WOD
Thu 25 Jun

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

WOD
Mon 22 Jun

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
WOD
Mon 15 Jun

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
WOD
Thu 11 Jun

EMOM

Warm up: 3 rounds

  • 10 Burpees
  • 10 Squat reach
  • 10 Scap push ups

Skill:

  • 20 Scorpion 20
  • 20 Eagles 20
  • 20 Hollow rock 20
  • 20 Hollow arch 20
  • 1 min. Plank 1 min
  • 3×5 Push ups

WOD: 18 min. EMOM – work 40 sec:

  • Pull ups
  • Dips
  • Battle rope
  • Rows
  • Rope climb
  • Box jumps
  • Push ups
  • Box step ups
  • Sit ups

Core: TABATA

WOD
Mon 08 Jun

UTrack Handstands🤸‍♀️

Warm up:

  • 3 min. Double Unders
  • 10 Scap push ups
  • 10 Yoga push ups
  • 5 Normal push ups

Skill:

  • Pike push up
  • Handstand hold
  • Handstand Walk

WOD:12 Min AMRAP

  • 10 Pike push up
  • 20 Thruster jumps
  • 30 Seated dips

Core: 2x TABATA

WOD
Thu 04 Jun

Outdoor Training

Warm up:

–      3 min jump rope progressions to Single Unders

3 round for quality of:

  • 30 single unders
  • 15 shoulder taps
  • 5 burpees

Skill:

  • Double unders progression without rope
  • Using bands for during DU
  • Swinging rope beside your body to learn the swing

WOD: Every round starts at the sixth minute → 5 rounds total of:

  • 10 push ups 
  • 20 burpees
  • 30 jump squats So at minute 1 the wod is done once, for the remainder of time you have rest. Then everyone starts with the second round after 6 minutes etc. 

2x TABATA Core

WOD
Mon 01 Jun

Skips & Push-Ups

Warm up: 2 Tabata’s with Sphinx To Plank Push-Up/ Planking and Rope Skipping

WOD 1: Dead by Push-Up (10 min.), so first minute 2, second 4, 6, 8, …, 20.

WOD 2: 20 min. EMOM

  • Hollow Hold
  • Rope skipping Technique towards Double-Unders

WOD
Thu 28 May

Jump Jump

Warm up:

  • Double Unders practice

Practice:

  • Double Unders
  • Push-Ups

WOD: 12 min. AMRAP

  • 10 Push-Ups
  • 15 Lunges
  • 20 Double Unders (or 10 Double Unders & 10 Single Unders or 80 Single Unders)
WOD