Category Archives: WOD

Fitness 3 sets NFT: Band reverse fly’s T-Y-I’s x 6’s Bench or assisted ring dips x 5-8 reps Deep squat hold x 30 seconds Skipping practice x 30 seconds 14 minute AMRAP 7 Burpee pull ups 50 Wall balls 20/14 100 DU or 200 SU Performance 3 sets NFT: Band reverse fly’s T-Y-I’s x 6’s False grip ring row x 3-6 Baby MU x 1-3 UB DU x 15-30 14 minute AMRAP 7 MU 50 Wall balls 20/14 100 DU Sport 10 minutes: DU skill work, working on timing, tempo and determine sets/reps to complete 100’s 20 minutes: MU Drills: False grip Baby MU or assisted MU Jumping MU Negatives Tuck MU from floor 15.3 Tester: 2-3 sets for feel, tempo and pacing 30 seconds MU 30 seconds Wall balls 30 seconds DU  

Fitness Teams of 2, One person working at a time Alternating work as needed 5 rounds 600 m row 50 Wall balls 40 DU 30 KB swings Sport Rest Day

Fitness and Performance  “International Strength Day” RDL’s 5 x 5-8 reps Bulgarian split squats 4 x 6-8 each leg 3 sets of complex: 10 hollow rocks + 12 Russian twists 1000 – 1500 m light flush @20 SPM Sport 3 sets NFT 50 DU 10 Pistols (alt) 60 seconds MU drills 2 minutes Rest EMOM x 14 1 Squat Clean Start bar loading @60% and add 5-10 # each set, If you reach failure before completing # or rounds drop loading down by 10# and continue Rest 3 minutes Then… Max reps Burpee MU in 3 minutes

All levels 2 sets for reps: 60 seconds Airdyne 30 seconds DB Snatch 50/35 90 seconds Rest 60 seconds Row 30 seconds Box jumps 90 seconds Rest 60 seconds Ski Erg 30 seconds DU 90 seconds Rest 60 seconds Wall balls 30 seconds Sit ups 90 seconds Rest