29.4.2016 TRACK DAY!!

Warmup

Line Drills/skills
Dynamic Stretching


WOD

3x800m
3 min rest between

4 min rest

10x100M Sprints
:90 rest between

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28.4.2016

Warmup

row 3 min
Couch stretch
Pigeon, lunge
straddle stretch
Banded hip stretch (10r/10l)



Strength

Hatch Day 5

BS

1x10@60%
1x8@70%
1x8@75%
1x6@80%

FS
4x5@70%


WOD

15 min AMRAP
8 Sumo deadlift High pull
12 DB or KB lunges
16 Abmat situps

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27.4.2016

Warmup

5 min working on DU’s
10 Banded strict press
10 single arm KB overhead lunges(Light)5r/5l
400 M RUN



Strength

Jerk Balances

Introduce, Then: 5x3 @ manageable weight


WOD

7 RFT
3 Push Jerk #155/115
6 T2B’s
9 Wall Balls

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26.4.2016

Warmup

1 rounds
10 YTW’s
:30 sec sumo squat hold
8 PVC Pass thru8 PVC OHS


BB:1 round
shrug,
high pull
 muscle snatch
Snatch balance



Strength

Build to 1 RM Snatch
Drop to 70%: max reps in 1 min


WOD

10 MIN AMRAP:

15 (heavy) russian KB Swing
30 DU

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25.4.2016

Warmup

row/run 2 min
Couch stretch,
Pigeon
banded walks

Strength

Hatch Day4

BS
1x10@60%
1x8@65%
1x6@70%
1x6@75%
1x6@80%

FS
2x5@70%
2x5@75%


WOD

30 MIN EMOM

1. (10-12) Double KB Seated Shoulder Press (weight they can work without failure)
2. 45 Sec Hollow HOld
3. (5)Strict Pullups +3 sec pause at top)
4. (5-7) HSPU any chosen variation

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15.4.2016

TRACK WORKOUT DAY!!!

Warmup

Linke drill Warm up, Coaches choice at track

Skill Work:  Sprints

2 sets of building sprints @ 200m to warm up (start slow, and get faster for the duration of the 200m.

WOD

At track: 1 min run-tests!

Then: they walk to the gym,

Test: 2K row



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14.4.2016

Warmup

2 rounds:

200m
10 squat therapy
10 goblet squats

then:

Couch/pigeon
Front rack stretch (ether with bands, or on floor, face down..coaches choice)

Strength

Front Squat MAX:

5 @50%
5@60%
3@70%
1@80%
1@85%
1@90%
1@95%

WOD


EMOM

5 sets of (5 min)

10 burpees

5 sets of

8 thruster (5 min)

#95/65

5 sets of (5 min)

20/10 pushups

5 sets of (5 min) 8 box jumps 24/20

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13.4.2016

Warmup

WU: Run 400

3 rounds:

10 Good Morn.
5 RDL’s
:30 sec. v ups

Strength

DL 1 Rep MAX

WOD

9 min AMRAP

15 T2B
10 Deadlift #115/755
Snatches #115/75

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12.4.2016

Warmup

1 min DU work

2 rounds:
:30 hollow hold on rig
:30 superman
hold on rig
5 Kip swings

Strength

Push press and Split Jerk 1 rep max


WOD

"Cindy"

20 min AMRAP

5 pullups
10 pushups
15 squats

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11.4.2016

Warmup

Run 400M
12 squat therapy
Row 250m
12 jumping squats

Couch, Pigeon, lunge stretch



Strength
BS, 1 Rep Max

Building to a max template

1x5@50%
1x3@60%
1x2@70%
1x1@80%
1x1@90%
1x1@95%
1x1@100+%



WOD



10 Min timecap

150 Wall balls for time( Both these scores are important, the benchmark and the max, which will be used for the cycle.)

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8.4.2016

Warmup 

Run 200m Easy

Couch Stretch
Pigeon Stretch

PVC:
10 Passthru
10 OHS

Barbell
5 Reps each, Snatch grip back rack:

Strict Press
Push Press
OHS


WOD

For Time, 30 min CAP

"Nancy"
5 RFT
400m Run
15 OHS (95/65)



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7.4.2016

Warmup 

Row 2 Min

Couch Stretch

2 Rounds
5 KB SDHP
5 Burpees

WOD

For Time:

25-20-15-10-5
Wallballs (16/10)
Box Jumps (24/20)
KB Swings (53/35)


Strength

Deadlift
5x5 UNBROKEN REPS



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6.4.2016

Warmup 

2 Min DU Practice
Row 2 Min

Strength

Burgner Warmup

5x3 of

2 Power Snatch + 1 OHS 

WOD

12 Min EMOM

E:  5 HSPU+6 Pistols
O:  25 Situps

Extra work if time permits
3x 200m Sprints, rest 1:00 between sprints








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5.4.2016

Warmup 

400m Run

2 Rounds:
10 banded strict press
8 Goblet Squats



Strength



Build to 1RM Strict Press

5-3-3-2-2-1 Rep Scheme


WOD

3 Rounds for total reps



1 min Row (Cal)
Rest 1 Min
1 min Back Rack Lunge (135/95)
Rest 1 Min
1 min Max Pullups
Rest 1 min


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