Warm-up:
WOD:
Cool-down:
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For reps:
“Tabata”
Row
Box Jump (24/20″)
Assault Bike
Burpee
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For Time:
400m Run
Tabata Pullup
400m Run
Tabata Pushup
400m Run
Tabata Jumping Air Squat
400m Run
(Recover to 75% before each run)
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For reps:
“Tabata”
Row
Box Jump (24/20″)
Assault Bike
Burpee
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WEEK 5: Day: 5
DE Lower:
1. Speed Squats: 10×2 (#)
Accessory:
2. Speed Pulls: 6×2 (#)
3. Hamstrings Exercise
MetCon:
Alternating Tabatas:
Walking Lunges
Box Jumps 24/20″
Burpees
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Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise
WEEK 1: Day: 7
Optional Olympic Weightlifting:
Light Olympic Weightlifting Practice.
Optional Skill Practice:
Pick something you are weak at.
Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).
MetCon:
Alternating Tabata’s:
Pullups
Pushups
Air Squats
Situps
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Optional Post WOD:
1 Mile Easy Run or 1K Easy Row
WEEK 2: Day: 2
Warm-up:
Core Circuit. Pick 2 exercises and do them in a circuit (10-25 reps).
3 rounds not for time:
DE Lower Body:
Speed Squats (With Chains or Minibands): 45% of 1RM x 2 reps x 10 sets (#)
Speed Pulls (With Chains or Minibands): 45% of 1RM x 2 reps x 8 sets (#)
Choose 1 of the following Options:
RE Lower Body:
Hamstring Exercise
Lower Back Exercise
Quads Exercise
Or:
MetCon:
Alternating Tabata:
Squat Thrusts
Dumbbell Cleans 25/20#
Double Unders
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RE Lower Body:
Glute/Hamstrings/Lower Back Exercise
SPD CrossFit 