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. | Day | New Skills | WOD |
. | Day 1 | Air Squat
Push-Up/Knee Push-Up
Pull-Up/Jumping Pull-UP | "Mini Murph"
For time:
400m Run
25 Pull-Ups (x2 Jumping)
50 Push-Ups (x2 Knee)
75 Squats
400m Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 400m run. |
. | Day 2 | Dead Lift
Shoulder Press
Push Press | "Modified Diane"
For time:
21-15-9 rep rounds:
Dead Lift
Push Press
*May be scaled to 15-12-9 |
. | Day 3 | Wall Ball
Sumo Dead Lift High Pull
Box Jump | "Fight Gone Poorly"
3 Rounds for time (1 min rest between rounds):
Wall Ball
SDLHP
Box Jump
Push Press
Burpee
*Max reps of each exercise for 1 min, then go to the next exercise. |
. | Day 4 | Kettlebell Swing
Dumbbell Swing
Medicine Ball Clean | "Helen"
400m Run
KB Swing, 21 reps
Pull-Ups, 12 reps |
. | Day 5 | Front Squat
Thruster
Kipping Pull-Up | "Franny"
21-15-9 rep rounds:
Thrusters
Pull-Ups
*May be scaled to 15-12-9 |
. | Day 6 | Walking Lunge
Dips/Assisted Dips
"L"-Sit | "Laverne"
100 ft Walking Lunge
21 Dips
21 Sit-Ups
100 ft Walking Lunge
18 Dips
18 Sit-Ups
100 ft Walking Lunge
15 Dips
15 Sit-Ups
100 ft Walking Lunge
12 Dips
12 Sit-Ups
100 ft Walking Lunge
9 Dips
9 Sit-Ups
100 ft Walking Lunge
6 Dips
6 Sit-Ups
*May be scaled to 21-15-9 or 15-12-9 |
. | Day 7 | Overhead Squat
Kettlebell Clean
Dumbbell Snatch | "Mini Joshie"
21-15-9 rep rounds:
DB Snatch, R Arm
Pull-Ups
DB Snatch, L Arm
Pull-Ups
*May be scaled to 15-12-9 |
. | Day 8 | Dead Lift
Front Squat
Clean | "Elizabeth Tailored"
21-15-9 rep rounds:
Clean
Dips
*May be scaled to 15-12-9 |
. | Day 9 | Hand Stand Practice | "100"
100 Burpees for time.
*100 or less... |
. | Day 10 | Double Unders | "A Filthy Number"
? x Box Jumps
? x Jumping Pull-Ups
? x KB Swings
? x Walking Lunges
? x Knees to Elbows
? x Push Press
? x Back Extensions
? x Wall Ball
? x Burpees
? x Double Unders
*"?" is the # of reps and it is TBD... |
. | Day 11 | (After WOD)
Muscle-Up
Hand Stand Push Up | "Cindy"
As Many Rounds as possible in 20 min:
5 Pull-Ups
10 Push-Ups
15 Squats |
. | Day 12 | Students pick | "Practice Programming"
???
*Students program (and complete!) their own workout.
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