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.
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
Max Effort 5k Row
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.
Sets to be completed EOMOM as a group. Increase weight each set if possible.
Sets to be completed EOMOM as a group. Perform up to 15 consecutive HSPUs each set. If you are unable to do HSPUs, then substitute shoulder presses (see below)
Sets to be completed EOMOM as a group. Do a few warm-up sets and then start on the 5s. If you can do HSPUs, do them (see above).
AMRAP 5 minutes:
Clean & Jerks, 155#/105#
*Scale to weight you think you can do at least 20 reps (4/min).
This is a good benchmark workout, so no scaled/masters or rx+ recommendations. Do this weight if you can, but scale down if 20 reps is unreasonable.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Various agility drills using ladder or hoops.
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
OEMOM
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jump
3 minutes of Dumbbell Snatch
2 minutes of Wall Ball
1 minute of Push Ups
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.
AMRAP 2 minutes:
Rope climbs, 18’/15′
If you are proficient in rope climbs, then proceed with the 2 min AMRAP. Otherwise, spend 10-15 minutes practicing the movement.
5 Rounds for time (15min cap):
20 Wall balls, 20#/14#
2 Rope climbs, 18’/15′
*Scaled/Masters 20#/10# to 9′ target & 15 ring rows/round. Rx+ for 25 UB Wall Balls/round.
Spend 5-10 minutes as a group – Coach’s choice of movements.
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.
Sets to be completed EOMOM as a group. Increase each set if possible.
5 Rounds for time (12 min cap):
30 Double unders
20 Med ball twists, 20#/14#
10 Box jumps, 24″/20″
*Scaled/Masters 50 singles, 14#/10# Med ball twists, and step-ups allowed. Rx+ UB DUs, 20 GHD sit-ups, and 24″/20″ box jump overs (no touching of box).
Spend 5-10 minutes as a group – Coach’s choice of movements.