TUES WOD - WEEK 6, 05 CRUCIBLE 2008
WODWarmup: Instructor led
WORKOUT:
Red Group: 20,19,18....2,1
Blue Group: 15,14,13.....2,1
Green Group: 10,9,8.....2,1
Rep rounds of
Side Straddle hops (4 count)
mountain climbers (4 count)
squats
supine bicycle
leg lifts
Cooldown: Tabata jog (20sec run/jog, then 10 sec rest x 8 intervals), Stretchout
MON WOD - WEEK 6, 05 CRUCIBLE 208
WODWarmup: Instructor led - full body with instruction on movement form
WORKOUT: As many rounds in 35 minutes as can be complete.
Station 1: Thrusters
Red: 40
Blue: 30
Green: 20
Run 100m to station 2
Station 2: Sumo Deadlift High Pull
Red: 40
Blue: 30
Green: 20
Run 100m to station 3
Station 3: Shoulder push up
Red: 40
Blue: 30
Green: 20
Run 100m to station 4
Station 4: Burpees
Red: 20
Blue: 15
Green: 10
Run 100m to station 5
Station 5: Push ups
Red: 40
Blue: 30
Green: 20
Return to station 1
Numbers will decrease by 10 (burpees by 5) in each succesive round until reaching 10 reps on everything. Every round after that will remain at 10 reps. Green group drops by 5reps every round until they reach 10 reps in everything.
COOLDOWN: Stretchout
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FRI WOD - WEEK 5, 05 CRUCIBLE 2008
WODWARM UP: Instructor led. Full body.
WORK OUT: Each station for 2 mins total time. 1 min for the first exercise and 1 min for the second. 10 secs max for transitioning between exercises and 15 secs for transition to the next station.
Station 1
Sand Bag Squats
Close Grip Push Ups
Station 2
Sand Bag Deadlift
Flutter Kicks
Station 3
Rifle Thrusters
Crunches
Station 4
Sand Bag Kettlebell Swings
Wide Grip Push Ups
Station 5
Rifle Overhead Squats
Dive Bombers
Station 6
Sand Bag Sumo Deadlift High Pull
Cobras
Station 7
Shoulder Press with rifle
Squats
Station 8
Burpees
Leg Lifts
Station 9
Rifle Up and Out
Overhead Arm Clap
Station 10
Mountain Climbers
Push Ups
COOL DOWN: Full body stretch.
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THURS WOD - WEEK 5, 05 CRUCIBLE 2008
WODWARMUP: Instructor led
WORKOUT:
All out sprint intervals
30sec on/ 30 sec off
30 Sec on/ 25 sec off
30sec on/ 20 sec off
30sec on/ 15 sec off
30sec on/ 10 sec off
30sec on/ 5 sec off
30sec on/ rest for 2 min
repeat x 2
Use remaining time for ab/core work
COOLDOWN: Stretchout
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WED WOD - WEEK 5, 05 CRUCIBLE 2008
WODWARMUP: Instructor led- full body
WORKOUT:
Tabata intervals: 20 sec active/ 10sec rest x 8 for each exercise. No rest between exercises.
Lunge + overhead press
Push up
Sit up
Squat
Leg lifts
COOLDOWN: Stretchout
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TUES WOD - WEEK 5, 05 CRUCIBLE 2008
WODWARMUP: Instructor led - Burpee long jumps / Samson stretch lunges
WORKOUT:
Burpees
Mountain climbers
Red group
12,11
200m run
10,9
400m run
8,7
600m run
6,5
800m run
Blue group
10,9
200m run
8,7
200m run
6,5
400m run
4,3
400m run
Green group
8,7
200m run
6,5
200m run
4,3
400m run
2,1
400m run
30 min time limit.
Use remaining time to cool down with abs
COOLDOWN: Long stretchout
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