Warm Up
Group Warm Up- teams of 4.
Relay 4 x 100m while partners squat, push up, high knees
Complete relay twice
bear crawl races
sprint relay
WOD
“Kelly”
Five Rounds for Time:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Warm Up
3 mins double unders
20 overhead squat with PVC
20 dead hang pull ups
20 beat swings
20 sit ups
samson stretch
WOD
“Josh”
For time
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Warm Up
Row 500m
20 rounds of 1 med ball clean to wall ball then push up alternating l/r hand on med ball
samson stretch
Skill
farmer carry form and 4 step bracing review.
WOD
“Day on the Farm”
Row 1K
farmers carry up hill (35/26lbs in each hand)
100 double unders
farmer carry up hill
40 box jumps
farmer carry up hill
Warm Up
2 rounds of:
hill sprint, 20 air squats, 20 sit ups, 10 back extensions, 10 ball slams
samson stretch
WOD
“Pain Train”
1 mile time trial then (without a break):
Back Squat@ 85% 1RM EMOM 15 mins
(begin on the next minute after return from run if possible so score will be time to complete WOD)
Warm Up
Parking lot drills- karaoke, sprint, skip, horizontal jump back, burpee to sprint
“junkyard dog” warm up
samson stretch
Skill
Skill Transfer Drills led by Coach
WOD
10,000lbs (women 8,000 lbs)
Get 10K/8K lbs Ground to overhead
Any weight, goal is fastest time possible
Warm Up
3 mins double unders,
20 parallete jumps, 20 knees to elbows, 20 overhead squats with PVC, 20 Twisted Trunk Slam Ball (10 per side),
Samson Stretch
Skill/Gymnastics Strength
3 rounds of: Flexed arm hang 30 seconds, L hold 30 seconds, rest 30 seconds
WOD
“BUMP”
sled pull out and back twice
wall ball
mountain climbers
sit ups
double unders
knees to elbows
lateral parallete jumps
KB swings
Time at each station is determined by the sled puller who will “bump” the next person
1 point per rep of each movement (mountain climbers and parallete jumps are two count movements)
Last person in class gets 1 min per station
Warm Up
3 rounds of:
hill sprint, 20 press with PVC/bar, 20 front squat with PVC/bar, 20 sit ups, 5 pullups,
samson stretch
Strength
Find 1RM weighted pull up
WOD
5 rounds of max bodyweight bench press
1 min rest
max set of pull ups
Warm Up
20 burpees, 20 pullups, 20 air squats, 20 sit ups
Hill Sprint relays in teams of 4 (2 rounds per team)
samson stretch
Skill
Push Up Form/Technique and appropriate scaling for WOD
WOD
“push up party”
200 push ups for time
Every time you stop, do a hill sprint
Warm Up
Coaches Choice Double Under Game
Skill/Work Capacity
7 mins for max double unders!
record both total number and best total unbroken.
20 pass throughs to open up shoulders and review overhead squat points of performance
WOD
Overhead Squat 10 sets of 1 at increasing weight
attempt a new 1RM
Warm Up
7 min amrap:
10 burpees, 10 push press, 10 air squat, 10 push ups, 10 sit ups, 10 toes to bar
samson stretch
Skill
Handstand to forward roll
WOD
“The Nasty Inchworm”
20 minute amrap:
10 handstand push ups, 10 chest to bar pull ups, 10 x thruster (65/95), inchworm 40ft (length of gym)
