Warm-up
The Sprinter’s Warm-up
Mwod
Couch Stretch
Banded Hammy Stretch
Banded Ankle Calf Stretch
Pec Opener
Wod
Complete a 5k
-You will break this up between running, rowing, and jump roping
-You may perform each for no more than 600 meters a piece (or 300 skips) until moving on to the next
-30 Minute cap
Warm-up
General Group Warm-up
Mwod
Down Dog-to-Up Dog 5/5
Twisted Cross
Child Pose
Lizard
Strength
Strict Press
4×12-15 reps
Wod
Hand-to-Hand Kettlebell Swing x20
Handle Curl-to-pressx10
Cossak Squatsx10
X4
Rest 30 seconds between movements
Rest 90 seconds between circuits
Use a moderate weight for all all exercises
Then…
Tabata:
Russian Swings
Inchworm to Push-ups
Post Mwod
Calf/Ankle Saw
It Smash
Pec Smash
We will be deloading this week. No workout is for time, or meant to be performed with any more than moderate intensity.
Warm-up
The Burgener Warm-up
That thing you all hate ;p
Mwod
Overhead Tissue Smash
Wod
As a team
Minute 0-20
Establish a 1rm Snatch (full)
Minute 20-30
Amrap:
Partner A One round of Dt (135/95)
Partner B : Two Rounds of Cindy
Then Switch
Warm-up
10 Minutes
Row 500 Meters then:
Amrap Down and Back
Inchworm Push-ups
Butt Kickers
Burpee Broad Jumps
Spider Lunges
Mwod
Couch Stretch
Calf Smash
Hamstring Smash
Wod
Minute 0-4
Run 600 Meters
15 Burpees
Minute 4-8
Run 400 Meters
25 Burpees
Minute 8-12
Run 200 Meters
35 Burpees
Rest 4 Minutes
x2
Warm-up
Run 400 Maters
Then
Three Rounds
15 Air Squats
15 Swings
MWod
Banded Hip flexor Stretch
High Box Pigeon Stretch
Strength
Back Squat
1-1-1-1-1
Wod
For Time:
150 Step-ups
Every Minute On the Minute
15 Double-unders
Warm-up
2,4,6,8,10
Kips
Dive-bombers
-20 skips after every set
Mwod
Banded Trap Pull
Weighted Scap Smash
Overhead Tissue Smash
Strength
Bottom’s Up Press
4×8 Per Side
Wod
15 Minute Amrap:
2,4,6,8,10,etc Handstand Push-ups
100 foot High/Low Carry (24/16×2)
2,4,6,8,10,etc Chest-to-bar Pull-ups
100 foot High/Low Carry (24/16×2)
Cooldown
Row 1 mile
Warm-up
Three Rounds of:
Single Leg RDL x12
Monster Walksx12 (forward and back)
Scap Pullx12
Ring Rowsx12
Mwod
Hip Pin and Smash
Banded Hamstring Curl
T-spine Smash
Wod
Deadlift
3-3-2-2-1-1-1
Accessory/Rotational
Three Rounds:
Bear Fightx12
Side-to-side Medball Slamx12
Side Plankx45 seconds
Warm-up
Three rounds of “Cindy”
Mwod
It Smash
Couch Stretch
Strength
Snatch Balance
5×1
Wod
For Time:
75/65 Calorie Row
50 Medball Cleans (20/14)
25 American Swings (32/24)
Warm-up
“The Crossfit Warm-up”
x2 (6 Minute cap)
Wod Brief
10 Minute overview of techniques and scaling options
Wod
40 Minutes:
1 Mile Burden Run Together (one kettlebell per team 16/12)
Then, with the remaining time:
Amrap
10 Turkish Get-ups (24/16)
30 Snatches (95/65)
50 Air Squats
400 meter run
-Snatches must start from the floor, but may be completed anyhow
-Break up reps however you want, however you must go in order, and finish one movement before moving onto the next
-The run must be split the into 200 meter increments
Warm-up
Four rounds
24 Skips
6 Sit-ups
Mwod
Medball Thoracic Opener
Banded Chest Opener
Hip Pin and Smash
Calf/Ankle stretch
Wod
Nine rounds of:
35 Double-unders
10 Weighted Sit-ups (16/12)
-30 second plank after every round
Cooldown
Run 1 mile
F.I.E.R.C.E Academy 