WOD – Anywhere Fit

Thursday 9/10

WARM UP

5:00 empty sled push

5:00 mobility

-posterior chain

-lats

SKILL

EMOM 10:00:

1 rope climb

*Emphasize technique. Higher skill athletes can do legless.

WORKOUT OF THE DAY

4 rounds for time:

100 meter sled sprint

400 meter run

-Rest 2:00-

RX: (3×45/2×45)

*Score total time to complete 4 rounds.

Wednesday 9/9

WARM UP

5:00 bike

3 rounds:

10 PVC pass thrus

5 snatch grip deadlifts

5 Sots presses

SKILL

EMOM 10:00:

1 snatch pull + 1 hang snatch + 1 oh squat

*Build weight from previous week.

WORKOUT OF THE DAY

For time:

75/55 calorie assault/echo bike

75 snatches

With partner:

5 rounds for time, alternating completed rounds:

12/9 calorie assault/echo bike

21-18-15-9-12-9 snatches

Team of 3:

For time:

175/155 calorie assault/echo bike

225 snatches

*Teammates must rotate every 15 snatches.

RX: (75/55)

Hybrid

SKILL

Push press

5 x 5

WORKOUT

5 x 500 meter row

*Rest 1:00 between efforts. Score total time

Tuesday 9/8

WARM UP

3 x rolling 300 meter rows

*Every meter +/- target equals 2 deadlift and 2 strict press

SKILL

EMOM 10:00

2 handstand shoulder taps

*Add 2 reps each minute. Progress starting number from previous week.

WORKOUT OF THE DAY

Happy 60th Coach Lou-Ann!

60 calorie row

60 deadlift

60 hang clean

60 jerk

60 calorie row

RX: (95/65)

55+: (75/55)

Lv2: (115/75)

*Coach athletes to start with smart sets on the barbell work. 30:00 time cap.

Hybrid

SKILL

Front squat

5 x 5

WORKOUT

15:00 AMRAP:

2 wall balls

2 medball lunges

2 burpee broad jumps

*Add 2 reps per round per exercise. Score total work completed.

Monday 9/7

WARM UP

10:00 dodgeball

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

EMOM 30:00:

1) 200 meter run

2) 15 pull ups

3) 15 burpees

4) 15 calorie ski

5) rest

*Scale pull ups to ring rows or jumping pull ups. Athletes can start on different stations. Score total reps completed.

Sunday 9/6

60 Min EMOM

1-200m Run
2-10m Burpee Broad Jump
3-10 Wall Balls
4-10m KB Walking Lunges 24/16kg
5-10 Cal Row
6-20m Farmers Carry 24/16kg

Saturday 9/5

WARM UP

10:00 handball

SKILL

N/A

WORKOUT OF THE DAY

For time with partner:

3k ski

3k row

6k bike

*Must be completed in order. One athlete working at a time. Rotate as needed. 40:00 time cap.