Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Perform 10 Rounds of the following for total meters:
Row for 2 minutes
Rest for 2 minutes
Neck, Shoulders, Hips, Knees, Ankles
Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.
– TTB/Kipping knee raises
– KB swings, light
– Barbell thrusters
– Mountain climber push-ups
– Quick feet
It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.
2 rounds of:
In 10 minutes complete:
25 Push Press 45#/35#
50 Abmat Sit Up
Row for Calories
5 minute rest between rounds
Tabata style – 20 seconds on/10 seconds off. Rotate through 3 full rounds:
Handstand hold (or 10 HSPUs)
Roll to stands (or pistol roll to stands)
Box jumps
Hang squat snatch w/ PVC or barbell
*Sub OH barbell holds/presses, V-ups, and step-ups as needed.
5 Rounds for time of:
400m Row
1 Clean & jerk, heavy.
13 Burpees AFAP
1 Clean & jerk, heavy.
*Rest 3 minutes between rounds. Record time to complete and weight used. Scaled/Masters 350m Row, 1 C&J, 9 Burpees, 1 C&J.
No Rx+ option – just go heavy.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.
– TTB/Kipping knee raises
– KB swings, light
– Barbell thrusters
– Mountain climber push-ups
– Quick feet
It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
EOMOM as a group. Warm-up sets are built in.
21-15-9 Reps for time of:
Thrusters, 95#/65#
Pull-ups
Row (calories)
*Scaled/Masters 65#/45# and RRs. Rx+ 135#/95# and CTB PUs.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Various agility drills using ladder or hoops.
Snatch warm up and skill w/ PVC
EOMOM as a group. Warm up sets are built in.
AMRAP 10 Min:
15 Cal Row
15 KB Swings, 55#/35#
45 DUs
*Scaled/Masters 12 Cal row, 12 KBS @ 45#/35# and 75 singles. Rx+ 15 Cal Assault Bike, 15 KBS @ 75#/55#, 45 UB DUs.
Spend 5-10 minutes as a group – Coach’s choice of movements.
On floor: Side roll, hip raises, cat/camel, etc..
,,,
Snatch warm up and skill w/ PVC
EOMOM as a group. Warm up sets are built in.
2 Rounds of:
1 minute Pull Up
1 minute Push Up
1 minute Step Up
1 minute Plank
1 minute Rest
Count -5 reps for each break in the plank hold.
Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:
– Double unders
– Pull-ups
– Dips – Ring or stationary
– Hollow rocks
– Supermans
– OH squats
It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.
EOMOM as a group. Warm-up sets are built in.
EOMOM as a group. Warm-up sets are built in.
For time 15min cap):
500m Row
40 Abmat sit-ups
30 Push-ups
20 Ring rows
10 Box jumps, 30″/24″
20 Ring rows
30 Push-ups
40 Abmat sit-ups
500m Row
*Scaled/Masters 400m, 30, 20, 10, 5 (24″/20″), 10, 20, 30, 400m. Rx+ 500m, 40 TTB, 30 Ring dips, 20 CTB PUs, 10 BJ 36″/28″.
Rx+ does not go back up the ladder.
Spend 5-10 minutes as a group – Coach’s choice of movements.
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
2011 Regionals Individual Event 4
With a partner, complete the following in order (25min cap):
100 Pull-ups
100 KB swings, 55#/35#
100 Double unders
100 OH squats, 95#/65#
*Only one person working at a time. Scaled/masters ring rows, 45#/25# KBS, 200 singles, and 65#/45#. Rx+ C2B, 75#/55#, and 135#/95#
Neck, Shoulders, Hips, Knees, Ankles
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
With a partner complete as many reps as possible in 20 minutes of:
50 OH Lunge Step
50 BB Push Press
50 V Up
50 PP Hang Power Clean
One partner works, the other rests. Scale weight as needed to complete 10 unbroken reps first round. Use same weight for Push Press and Hang Power Clean
Various agility drills using ladder or hoops.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
5 Rounds for time of:
300m Row
15 Ring push-ups
10 Reverse lunge steps w/ bar in front rack, 115#/75#
5 Bar over burpees
*Rest 3 minutes between rounds. Scaled/Masters 75#/55# and 10 regular push-ups/rd. Rx+ 155#/105# and 15 ring dips/rd.
Scale so that you can finish rounds in 4 min or less. Preferred work/rest ratio is 1:1.
Spend 5-10 minutes as a group – Coach’s choice of movements.