Wed. Jan 30

Non-Sprinters:

8-6-4-2 of each

DB Bench
Pull Ups
TGU (total)
Back Squats
One Leg Squats (each)

Tues. Jan 29

Sprinters:

3 x 5 of each

Front Squat to Push Press w/ MB

4 Lunges (2 each leg) into 1 Streamline Jump

3 Right Arm – 3 Left Arm – 3 Both Arms Fly Pulls

Hand Release Burpees

Fri. Jan 25

All:

4 Rounds of:

10 Step Ups w/ Knee Raise (one leg per round)
10 Reverse Crunches
10 MB Chest Passes

10 to 1 Abs
-Leg Raises
-Bicycles
-Toe Touches

Tues. Jan 22/Wed. Jan 23

3 Rounds of:
Partner 1: Jog 1 Lap
Partner 2: 5 x (2 Cleans + 3 Burpees)

Then:
3 Rounds of:
Partner 1: Jump Rope
Partner 2: 5 x (2 Thrusters + 3 Box Jumps)

Fri. Jan 18

Sprinters:

10 Burpees
20 OH Walking Lunges
40 Sit Ups
60 MB Goblet Squats
80 Choice Abs
100 Jump Rope

Non-Sprinters:

2 Rounds of
3 jump squats into sprint
Fast feet ladder into sprint
4 total split squats into sprint
Fast feet ladder into sprint
Then:
Superset
MB VBall Throw + Clapping pushups: 1 x 5, 1 x 4, 1 x 3

Superset
Tricep Extensions + Dips: 1 x 5, 1 x 4, 1 x 3

Thurs. Jan 17

Sprinters

2 Rounds of
3 Jump Squats into Sprint
Fast Feet w Ladder into Sprint
4 total Split Squats into Sprint
Fast Feet w Ladder into Sprint

Then:
Superset:
Bench + Clapping Push Ups: 1 x 5, 1 x 4, 1 x 3

Superset:
Tricep Extensions + Dips: 1 x 5, 1 x 4, 1 x 3

Wed. Jan 16

Non-Sprinters
3 Rounds of

200 M Run (1 Lap)
3 Box Jump Overs
6 Cleans
9 Pull Ups
12 V-Ups

Tues. Jan 15

Sprinters

10 sec on (AFAP)/50 sec Rest

3 x Plyo Box Jumps
3 x DB Squat Jumps
3 x Switch Feet Series
3 x DB Bench
3 x Bent Over Row

Mon. Jan 14

Sprinters

4 Rounds of:
200 M Run
3 Box Jump Overs
6 Cleans
9 Pull Ups
12 V-Ups


Non-Sprinters

3 x 5 Fly Pulls + Push Ups
3 x 5 Plyo Jumps + Air Squats
3 x 5 One Arm Rows + Hand Release Push Ups
3 x 5 Back Squats + Dynamic Squats

Thurs. Jan 10

Sprinters

3 x 5 Fly Pulls
3 x 5 Plyo Jumps
50 Sit Ups
25 Butterfly
25 Sit Ups
50 Butterfly
3 x 5 One Arm Rows
3 x 5 Back Squats

*Rest 1-2 Minutes between sets of 5
* Movements should be FAST and EXPLOSIVE

Mon. Jan 7/Tues. Jan 8

Sprinters:
20 OH Squats
3 Dips + Pull Ups
20 Thrusters
3 Dips + Pull Ups
20 Box Jumps
3 Dips + Pull Ups
20 Thrusters
3 Dips + Pull Ups
20 OH Squats

Non Sprinters:
5 Stations @ 4:30, 30 sec to switch

1. 3 Jump Squats w/ weight @ 1:30
2. AMRAP Pull Ups
3. 3 Push Press @ 1:30
4. RDL's, sets of 10
5. 30 sec Wall Sit into Sprint @ 1:30

Fri. Jan 4

All:

10-8-6
Pull Ups
Lat Pull Downs

5 Fast Box Jumps

10-8-6
Back Squats

5 Fast Box Jumps

10-8-6
Band Raises
Bench

5 Fast Box Jumps

Tues. Jan 1

PartnerWOD

Run (as a team of 2)
150 Goblet Squats (one rests, one works)
Run
100 Burppes
Run
150 Split Squats (total)
Run
150 V-Ups