WOD Plan 100613-100619

WOD PLAN

	6/13	6/14	6/15	6/16	6/17	6/18	6/19
	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Warm Up	Run Forward: 200 Run Backward: 200   3 Rounds	Come up with something fun.	Run: 200 Squat: 15 4 Rounds 30/20/30	Run: 400 30/20/30 BB Complex DL-SN Grip: 3 PSN: 3 OHS: 3 SNBAL: 3 SN: 3 3 Rounds	Low Box Jump: 10 Icky Shuffle Swing Icky Shuffle AMRAP: 10 Minutes	BB Complex DL-CL-FS-J 5 Reps x 3 rounds	Run: 400 BB Complex DL-PCL-PP-PJ 3 Reps x 5 Rounds
Equipment			Box: 24/20 Slam Ball 30/20 Dynamax: 20/14 AbMat	BB: #95/#65	KB 32/24	Rack &  Bar & Weights	BB #135/95 Rings
			Tabata: :20/:10 x 8 1:00 Rest	Fran
WOD			Box Jump Ball Slam Wall Ball AbMat Burpee	Thruster Pull Up 21, 15, 9 for time	Run 800 Then Bupree Swing 21, 15, 9 for time	FSQ 3-3-3-3-3	Elizabeth (PCL versions)
M.E.			Skills: DB CL DB SN – Single DB OHS - Single	PSN – (3) OHS AMRAP: 10 Minutes	Pull Up:– 5 Dip:– 5 AMRAP: 10 Minutes	3200 Yards for tiime	DL: 1-1-1-1-1-1-1
Games Training	Crippler – Before WOD	Active Rest	WOD after	WOD Then	Only Games	Active Rest	WOD Then
Primary	BSQ: 30 (#225/#155) Row 1K	Warms Up – Work on weakest skill	Row: 1k Rest 3:00 5 Rounds – Track total time	PSN: 7 (#115/#85) Box Jump: 7 (24/20) 7 Rounds	Grace	Warm up/Roll/warms down	45 minutes After 30 Muscle Ups for time 45 minutes after Kelly
Secondary			CL & J: 1-1-1-1-1-1	Run: 400/1:00 Rest 6 Rounds	200 Double Unders for time
Skills			Muscle Up: 5 HSPU: 5 AMRAP: 10 Minutes	L-Sit: 30 Hand Stand Hold: 30 5 Rounds

 

670 Airport Blvd, Suite 3.

Ann Arbor, MI 48108

WOD Plan 100613-100619

WOD PLAN

	6/13	6/14	6/15	6/16	6/17	6/18	6/19
	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Warm Up	Run Forward: 200 Run Backward: 200   3 Rounds	Come up with something fun.	Run: 200 Squat: 15 4 Rounds 30/20/30	Run: 400 30/20/30 BB Complex DL-SN Grip: 3 PSN: 3 OHS: 3 SNBAL: 3 SN: 3 3 Rounds	Low Box Jump: 10 Icky Shuffle Swing Icky Shuffle AMRAP: 10 Minutes	BB Complex DL-CL-FS-J 5 Reps x 3 rounds	Run: 400 BB Complex DL-PCL-PP-PJ 3 Reps x 5 Rounds
Equipment			Box: 24/20 Slam Ball 30/20 Dynamax: 20/14 AbMat	BB: #95/#65	KB 32/24	Rack &  Bar & Weights	BB #135/95 Rings
			Tabata: :20/:10 x 8 1:00 Rest	Fran
WOD			Box Jump Ball Slam Wall Ball AbMat Burpee	Thruster Pull Up 21, 15, 9 for time	Run 800 Then Bupree Swing 21, 15, 9 for time	FSQ 3-3-3-3-3	Elizabeth (PCL versions)
M.E.			Skills: DB CL DB SN – Single DB OHS - Single	PSN – (3) OHS AMRAP: 10 Minutes	Pull Up:– 5 Dip:– 5 AMRAP: 10 Minutes	3200 Yards for tiime	DL: 1-1-1-1-1-1-1
Games Training	Crippler – Before WOD	Active Rest	WOD after	WOD Then	Only Games	Active Rest	WOD Then
Primary	BSQ: 30 (#225/#155) Row 1K	Warms Up – Work on weakest skill	Row: 1k Rest 3:00 5 Rounds – Track total time	PSN: 7 (#115/#85) Box Jump: 7 (24/20) 7 Rounds	Grace	Warm up/Roll/warms down	45 minutes After 30 Muscle Ups for time 45 minutes after Kelly
Secondary			CL & J: 1-1-1-1-1-1	Run: 400/1:00 Rest 6 Rounds	200 Double Unders for time
Skills			Muscle Up: 5 HSPU: 5 AMRAP: 10 Minutes	L-Sit: 30 Hand Stand Hold: 30 5 Rounds

 

670 Airport Blvd, Suite 3.

Ann Arbor, MI 48108

WOD Plan 091018-091024.doc

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	10/18	10/19	10/20	10/21	10/22	10/23	10/24
Warm Up:	Run: 400 30/20/30 Cone Drill -Cutting -Turn In -Hang Down	Row: 1000 30/20/30 Joint Mobility	Jump Rope: 1:00 Burpee: 5 3 Rounds Joint Mobility	Joint Mobility O-Lifting Skill Transfer -PVC/Barbell	Row: 1000 30/20/30 Low Box Jump - :30/:10 Low Box Run: :30/:10 5 Rounds	Run: 400 30/20/30
WOD:		Baseline	EDT: 4	Isabel		Fran EDT	Fight Gone Bad
Tasking:	Swing: 30 Ball Slam: 20 Burpee: 10   4 Rounds	Row: 500M Squat: 40 Sit Up: 30 Push Up: 20 Pull Up: 10	Box Jump: 20” Ball Slam: #30/#20 Push Up Thruster (#35/#25) AbMat Sit Up Push Press Deadlift: #275/#185	PSN: 30	SDLHP: #95/#65 Press:  #95/#65   21, 15, 9 for time	Thruster #65/#45 Jumping Pull Up 21, 15, 9   Max Time: 4:00 Rest: 2:00
Time Cap			112 Intervals
Loading	KB: 24/16 #30/#20			#135/#95
M.E./Skills:				Tabata: :20/:10 – 1:00
Tasking:	Clean and Jerk Skills 1 Rep EMOTM 20 Minutes	Back Squat Build 1, 1, 1, 1, 1, 1, 1	Foam Rolling	Squat Swing Flip Squat Push Up	Kettlebell Skills Swing, band swing, towel swing, Clean, H2H CL, Bottoms up CL	Doubtful
Loading:
Games Training
Primary	Run 4 Miles or Row 5k	HCL: 15 (#135/#100) Push Up: 30 5 Rounds for time	Deadlift: 1 Rep every :30 for 15 Minutes (HEAVY)	Barbell Complex (#185/#135) Deadlift: 1 Clean: 1 Front Squat: 1 Jerk: 1 AMRAP: 20 Minutes	Pull Up: 12 Snatch: 10 (#135/#95)   5 Rounds	DL: 3 x 7
Secondary		BSQ: 5 x 5	Weighted Pull Up: 5 Weighted Dip: 10	PSN: Build 1, 1, 1, 1, 1, 1, 1	OHS: 3 x 7	BSQ: 5 x 5
Skills		Snatch Skills	GHD Sit Up: 10 Extension: 10 5 Rounds	Muscle Up Skills

 

HyperFit USA, LLC

670 Airport Blvd, Suite 3, Ann Arbor, MI 48108

www.hyperfitusa.com

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The snow ends and the sun comes out, stand by for the outdoor kettlebell boot camp. 

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