WOD
"Old Logan"
Every 1:00 (4 rounds for Reps)
Min 1: Max Calorie Air Bike
Min 2: Max Kettlebell Swings 55#/35#
Min 3: Max Calorie Air Bike
Min 4: Max Wall Walks
Min 5: Max Calorie Air Bike
Min 6: Rest
*Partners start at opposite ends and rest at the same time:
WOD
"Smells like Teen Spirit"
3 Rounds For Time:
30/24 Calorie Row
30 Kettlebell Swings 55#/35#
Accessory Work
Core Work:
4 sets:
30 Heel Taps (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 1:00 beteen sets
WOD
"Yu-Gi-Oh"
2 rounds For Time:
30 Kettlebell Goblet Squats 55#/35#
30 Step Ups 24"/20"
30 Kettlebell Swings 55#/35#
30 Box Jumps 24"/20" OR Step Ups holding KB
** Athletes can choose between unweighted box jumps or to do step-ups holding the KB in any fashion.
Skills and Drills
Double-Unders: Week 4 Day 1
Single-Double-Single-Double
Now we’re going to work on decreasing the number of single-unders between double-under reps. Your goal in this phase is to find the rhythm of ‘single-double, single-double, single-double…’
Goal Workout:
Complete 20 single-double reps, unbroken
Once you can complete this workout, move on to phase 5.
Note: MANY people get stuck here. It’s easy to think that this is “good enough” because you can finish some double-under workouts with this method. Please do not stay here! The goal is to be able to do unbroken double unders, so you need to make sure you continue with the double under progression all the way to the end!
WOD
“Team Helen”
Teams of 2 For Time:
3 Rounds
400m Run (together)
42 Kettlebell Swings 55#/35#
24 Pull Ups
*Break up inside work however you see fit.
Skills and Drills
Toes to Bar:
Week 5, Day 1
Advance:
Every minute (8:00)
8-10 Toes to Bar
Intermediate:
Every minute (8:00)
6-8 Toes to Bar
Beginner:
Every minute (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)
Alternative Option:
Every minute (8:00)
10 Alternating V-Ups
10 Hollow Rocks
