WODs for last 2 weeks of summer

hello all, i am posting all the remaining workouts for the rest of summer. 3-4 a week should get you through the next 2-3 weeks, then take a couple weeks off before the fall semester begins again! youtube anything you are unfamiliar with. work hard!!

#1
10 rounds for time:
10 v ups
10 hollow rock to superman(begin in hollow rock position, roll to superman position one direction, roll back onto back, roll to superman position the other direction, etc. One roll from back to stomach is first rep, rolling from stomach to back is second rep and so on)

#2
full clean 3-3-3
deadlift 3-3-3
front squat 3-3-3

#3
800m run
25 dips or reverse dips
10 burpees
15 dips reverse dips
15 burpees
10 dips reverse dips
25 burpees
800m run

#4
3 sets of:
max strict pull ups minimum of 8
5 pistols each leg
-alternate exercies with 1 minute rest after sets

split jerk 5-3-1

#5
Push Press
5-5-5
As many rounds as possible in 12 minutes of:
5 Handstand Push-ups
10 Box Jump (20 in.)s
15 Air Squats
if you cannot do standard handstand push ups, do them with your feet or knees on a bench for support

#6
back squats 5-5-5

7 rounds for time:
7 wall balls
7 toes to bar

#7
3 efforts of:
max pull ups -kipping is ok, minimum 8 assisted if needed
1 min rest
max push ups, strict, minimum 10
2 min rest

Then
For time: lunge 400m

#8
21-15-9
Dumbell Thrusters
Burpees

Then: plank series, 30 sec. in each of the 4 positions. 2 minutes rest after all of it, repeat 3x
1. R side plank on hand, hips and feet stacked
2. L side plank on hand, hips and feet stacked
3. Straddle leg lifts (front plank, forearms on floor, feet open to shoulder width. For 15sec. each side, maintain shoulder width but lift one foot off floor as high as possible, keeping distance from the other foot, ie..no crossing over middle)
4. Handstand hold

#9
4x 800m row with a 1:1 work:rest ratio

Friday
3x 800m run with 1:1 work:rest ratio

3x 5min AMRAPS:

#1. in 5 minutes, complete 1x 200m run, followed by an AMRAP of 5 ring push-ups and 15 v-ups with the remaining time.
-rest 3 minutes-
#2. same format with 5 pull-ups and 15 clapping push-ups
-rest 3 minutes-
#3. same format, with 5 burpees and 15 air squats

Monday
Front Squats 3-3-3

For Time:
100 wall ball shots
100 v-ups

Tuesday
A1. 3x Max # kipping pull-ups
A2. 3x10 Box Jumps 30/24
B1. 3x10 bent over rows
B2. 3x10 upright rows
C. Lots and lots of mobility work :)

A. 3x max kipping pullups,
3x10 box jumps 24" girls/30" guys
B. 3x10 bent over rows,
3x10 upright rows
C. LOTS of Mobility work!!

Tuesday
Press 3-2-1
Push Press 3-2-1
Power Jerk 3-2-1
For Time: 600m run, 40 sit ups, 30 squats, 20 push ups, 10 burpees

Thursday
Row 4x 500m with 3 min rest
OR
Run 3x 800m with 3 min rest
Then, spend some time working on Ring skills: Ring holds, ring rows (supine pullups), rind dips, ring push ups

A. Deadlift 3-3-3
B. For time:
600m run, 5 burpees, 15 v-ups
400m run, 10 burpees, 10 v-ups
200m run, 15 burpees, 5 v-ups

Thursday:
A. Back Squats 3-3-3
B. 3x max strict pullups
C. 400m run + 3 rounds of: 5 hspu, 10 pullups, 15 dips, + 400m run


Friday:
A. 5 sets of: 50 double unders (or 150 singles) and 25 v-ups
B. 3x max L-sit holds

A1. Thrusters 3-3-3-3-3, 30 sec. rest
A2. FAST Burpees 10-10-10-10-10, 2 mim. rest

WOD: 5 rounds for time
200m run
5 kettlebell snatch each arm
20 air squats

No WOD today due to the holiday. Happy 4th! Be safe!

A: Deadlift 5-5-5-5-5
B: 3 sets of:
3 minutes to complete a 200m run and max # box jumps. Rest 3 min between sets

complete 1k row, then perform:
25 Burpees
50 Kettlebell or Dumbbell Push Press
75 MB Slams
100 Air Squats

3 rounds for time of:
200m run,
20 kettlebell/dumbbell swings,
10 box jumps

**Studs do 5 rounds for time!!**

REST DAY! Hydrate and work on Mobility

Tuesday

A1. 3x8 strict pull-ups, rest 30 seconds
A2. 3x8 press, rest 2 minutes before going back to pull-ups

Then perform:
5 Turkish Get Ups on the right side, 5 on the left, 15 v-ups
3 on the right, 3 on the left, 15 v-ups
1 on the right, 1 on the left, 15 v-ups
**reference youtube if you are not familiar with or need some freshening up on the TGU

Monday WOD

practice and freshen up on your overhead movements: press, push press, power jerk

WOD: 400m run + 4 rounds for time of: 10 dips, 15 wall balls

always cool down and stretch!!

Thursday/Friday

Here are the workouts for Thursday AND Friday. Elite coaches will not have access to the computer throughout the next few days, so we are posting both WOD's now. Work hard!

Thursday-
A. 3x8 assisted strict pullups
B. 3 rounds for time of:
200m run, 20 Kettle Bell or Dumbbell Swings, 10 box jumps
C. plank series, 3x 30sec. of each, front plank, right side plank, left side plank, reverse plank

Friday-
A. 5-8x 50m running springs @ 1:00
B. Practice dips (reverse on bench, reverse on rings, on rings with bands, stationary, rings)
C. 3 rounds for time of:
20 Medicine Ball overhead walking lunges, 20 Medicine Ball sit ups

REST DAY

REST DAY! Continute to stay hydrated, eat well, move around and stay loose. Choose some mobility complexes HERE and follow instructions.

movement intro and practice:
kipping 5-8min
wod:
for time:
400m run, 25-15-5 slams
coupled with 5-15-25 burpees
400m run
do 25 slams, 5 burpees, back to slams etc

General Warm Up (This will be the warm up for the next two weeks)
400m run
1 set of 20:
superman,
scorpion kicks, lying leg kicks
2 sets of 10:
lunges with twist and reach,
walkouts, single leg reach

WOD
10 minute AMRAP (As Many Rounds As Possible)
5 push ups
10 squats
15 sit ups