| 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
