"Team Strategy Saturday"

EQUIP; 4 person team, your own Jump Rope, SB (30/20), WB (20/14), Barbell (may be shared)(a: 135/95, i: 95/65, b: 65/35),1 Rower

  

“Team Strategy Saturday”

(Must Pronounce As Sa-tur-dee)

WARM-UP:

*Active Stretch, then:

*400m Indian Run (w/ your teammates)

*10 x Dive Bomber

*20 x Slam Ball Goblet Squat

*10 x MB Squat Clean

*20 x Ring Row 

—————————-

SET #1 (Teams of 4):

*1 Rower per Team

*1 Jump Rope in use at a time (ea. individual may use his/ her own rope)

*Team members may work simultaneously 

*Team may divide the work in any manner it chooses (pacesetter, rotate on time, etc.?)

Complete for Time -

*4000m Row

*3200m (2 mile) Run

*1000 x Double-Under (sub: 3x Singles)

*200 x Burpee-Broad Jump

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SET #2 (Teams of 4):

*1 Barbell in use at a time

*Use as many Slam Balls and Wall Balls as desired (and simultaneously)

*1600m SB Run (30/20)

*100 x Ground-to-Overhead (a: 135/95, i: 95/65, b: 65/35)

*200 x OH Backward Slam Ball Toss (30/20)

*300 x Wall Ball (20/14)

—————————-

"Griff and the Bear"

WARM-UP:

*Active Stretch, then:

*400m Run

*5 x Power Clean (w/ initial Bear load)

*5 x Front Squat

*5 x Thruster

*5 x Behind-the-Neck Thruster

—————————————

WOD 1:

“Griff” - Complete for Time

*800m Run

*400m Run Backwards

*800m Run

*400m Run Backwards

(Erin’s Time: 11:59)

—————————————

WOD 2:

“Team Bear” -

5 Rounds of 7 Reps of the Bear Complex

-Each individual must increase his/ her load by 5 or more pounds each round

-During the 7 reps each round, you may not rest the bar on the ground (only touch and go b/w reps).

-Team Penalty (to complete at the end of ea. round): 5 Burpee penalty per person per drop of the bar to the floor.  Sum up all burped totals in class…then complete that amount of burps together as a class

(Erin’s Loads: 65-75-85-95-115)
(We only ended up having to do 15 Burpees together as a class!!)

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FINISHER:

*400m Run

*200m Run Backwards

*400m Run

*200m Run Backwards

Mile McGhee + Slammin' Mile Row

EQUIP: Rower, Barbell (a: 275/185, i: 185/135, b: 135/95), Slam Ball (30/20), Box (24/20)

WARM-UP:

*Active Stretch, then: 

*200m Run

*200m Row

*20 x SB Goblet Squat

*10 x SB Push-Up

*20 x Double-Mountain Climb

*10 x SB Thruster

—————————————————

-Divide class in 1/2…

-Each person will complete both WODs 1 and 2.

WOD 1: “Mile-Run McGhee” -

20 Minute AMRAP of -

*5 x Deadlift (275/185)

*13 x Push-Up

*9 x Box Jump (24/20)

-@ the 0, 5, 10, and 15 minute marks: Run 400m

-5+ Minute Recovery-

WOD 2: “Slammin’ Mile Row” -

20 Minute AMRAP: Row for meters (NOTE your time at 1600m)

-EMOM: 10 x Ball Slam (30/20)

SCORE = a) Mile Row Time, AND b) Total Meters Rowed in 20 Min.

21-15-9...Forward and Reverse

EQUIP: Box (24/20)(Rx+: 30/24), Bar - Unloaded to start (a: 135/95, i: 95/65, b: 65/35), Wall Ball (20/14)

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

+

3 Rounds w/ Unloaded Bar -

*6 x Strict Press

*5 x Front Squat

*4 ea. x Single-Leg RDL

*3 x Broad Jump (travel length of barbell)

——————————————————————

-Program patterning inspired by CROSSFIT S3’s WOD for 2/7/2014 (by Eric White)

SET #1:

Part A (Complete for Time) -

21-15-9 x

HSPU

Box Jump (24/20)(Rx+: 30/24)

T2B

-5 min. rest-

Part B (Complete for Time) - (goal: match/ beat time from Part A)

21-15-9 x

T2B

Box Jump (24/20)(Rx+: 30/24)

HSPU

——————————-

SET #2:

Part A (Complete for Time) -

21-15-9 x

Hang Power Clean (a: 135/95, i: 95/65, b: 65/35)

Wall Ball (20/14)

Burpee

-5 min. rest-

Part B (Complete for Time) - (goal: match/ beat time from Part A)

21-15-9 x

Burpee

Wall Ball (20/14)

Hang Power Clean (a: 135/95, i: 95/65, b: 65/35)

4300m of Sprints!!! + Partner Fun

EQUIP: Partner, KB (a: 70/53, i: 53/35, b: 35/18), DB’s (a: 25/20, i: 20/15, b: 15/10), Box (24/20), Rings

WARM-UP:

*Active Stretch, then:

*4 x 100m Run increasing pace ea. round

*10 x KB SDHP

*10 x KB Goblet Squat

*10 ea. arm x 1-Arm KB OH alt. Lunge in place

———————————

SPEED SET (~30 minutes):

9 Rounds (8:15) -

*100m Run Sprint every :45

6 Rounds (9:00) -

*200m Run Sprint every 1:30

3 Rounds (9:00) -

*400m Run Sprint every 3:00

———————————

PARTNER WOD for Time:

100 x 1-Arm KB Bent-Over Row

*Partner must HOLD Bottom of (Rx+: KB Goblet) Lunge (same leg as arm just worked)

80 x 1-Arm KB Clean & Jerk

*Partner must HOLD 1-Arm KB OH (same arm as arm just worked)

60 x KB Bottom-Up Thruster

*Partner must HOLD Bottom of Air Squat

40 x DB Burpee + Step-Up-and-Over Box (may jump up and over box as well)

*Partner must HOLD DB (Rx+: Rings) Plank

20 ea. person (40) x Ring Dip

*Partner must HOLD L-Sit (a: Rings, i: atop DBs, b: 1-Leg)

"26'ers"

EQUIP: Pull-Up Bar/ Set-Up, Bar (a: 115/85, i: 95/65, b: 65/35), Box (20), DB’s (a: 25/20, i: 20/15, b: 15/10)

WARM-UP:

*Active Stretch, then:

*400m Row/ Run

*5 x Strict Pull-Up

*5 x Dive Bomber

*5 x Snatch Pull

*5 x Hang Power Snatch

*5 x OHS

*5 ea. x Unweighted Bulgarian Split Squat

-then warm-up any other WOD-specific movements

SET #1:

3 Rounds (26 min) -

1 min AMRAP Pull-Up (Rx+: Chest-to-Bar) (count total reps)

-1 min Rest-

2 min AMRAP 2 Hand-Release Push-Up + 2 Star Jump (count total rounds)

-1 min Rest-

3 min AMRAP 3 Power Snatch + 3 OHS + 3 Back Squat (count total rounds)

-1 min Rest-

SCORE = Sum of Total Rounds + Reps

-5 Minute Recovery-

Lighten Barbell Load - a: 95/65, i: 65/35, b: 45/15

SET #2:

3 Rounds (26 min) -

1 min AMRAP Wall Walk (count total reps)

-1 min Rest-

2 min AMRAP 2 Front Rack Bulgarian Split Squat Right + 2 FR BSS Left (count total rounds)

-1 min Rest-

3 min AMRAP 3 Renegade Row + 3 DB Squat Clean + 3 DB S-2-OH (count total rounds)

-1 min Rest-

SCORE = Sum of Total Rounds + Reps

(Notes: Renegade Row = DB Push-Up + Row R + Row L; S2OH = Shoulder-to-Overhead (i.e. Push Press or Jerk))

EMOMania

EQUIP: Bar (a: 115/85, i: 95/65, b: 65/45), Jump Rope, KB (a: 44/35, i: 35/26, b: 26/18)

WARM-UP:

*Active Stretch, then:

*400m Run

*20 x alt. Lunge

*20 x Plank + X-Body K2E

*20 x X-Body Single-Leg V-Up

*20 x Double Mtn. Climber

————————————

MAIN SET (keep a running clock):

1) 10 Minute AMRAP -

*Curtis P (a: 115/85, i: 95/65, b: 65/45)(Power Clean + Front Lunges R&L + Push Press)

*EMOM: 15 x Double-Under (sub: 30 x Singles)

-3 Minutes REST-

2) 10 Minute AMRAP -

*Burpee-Pull Up OR Deck Squat-Pull Up

*EMOM: 15 x Double-Under (sub: 20 x Mtn. Climber)

-3 Minutes REST-

3) 10 Minute AMRAP -

*alternating KB Turkish Get-Up (a: 44/35, i: 35/26, b: 26/18)

*EMOM: 15 x Double-Under (sub: 10 x Tuck Jump)