FRI WOD - WEEK 6, 05 CRUCIBLE 2008
WODWARM-UP: Instructor led-Full Body
WORKOUT: This is mass start “for time” workout. Every one stars at station 1 and works their way through. 4 count exercises are noted.
Station 1
Side Straddle Hops (4 count)
50/40/30
Station 2
Push Ups
50/40/30
Station 3
Walking Lunges (1 step = 1 rep)
50/40/30
Station 4
Mountain Climbers (4 count)
50/40/30
Station 5
Wipers (hello dolly’s) (4 count)
50/40/30
Station 6
Cobras
50/40/30
Station 7
Squats
50/40/30
Station 8
Sand Bag Sumo Deadlift High Pulls
50/40/30
Station 9
Rifle Thrusters
50/40/30
Station 10
Burpees
50/40/30
COOLDOWN: Stretch them out full body,
Don't forget about the 0800 PT assessment at "Office This" tomorrow! Enjoy your weekend!
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THURS WOD - 05 CRUCIBLE, 2008
WODIf this is the first time the cadets have done intervals, then they should do 1min of sprints with 1 min of rest for a total of 10 intervals (20 min). Timing is important and should be strict -- start and stop on the minute. The intensity goal should be 9 out of 10, with 10 being an absolute full sprint.
If cadets are adjusted, or have done them before, then the interval protocol is 2 min of sprints and 1 minute of rest at 9/10 intensity. 7 times (21 min)
Advanced groups will jog lightly during rest minute. Same intervals though, 2min on/1min off at 9/10 intensity for15 minutes.
Cooldown jog- 5min
Ab burnout!
Long stretch
WED WOD - WEEK 6, 05 CRUCIBLE 2008
WODWarmup: Instructor led - full body
WORKOUT:
Every minute on the minute X10:
Pushup green-5/blue-7/red-10
Bench dips green-7blue-10/red-15
Squats green-7/blue-10/red-15
jog in place remainder of minute
red group can do mountain climbers for remainder of minute
quick water break.
Every 90 sec x 7:
Shoulder push ups green-5/blue-7/red-10
Cobras green-7blue-10/red-15
Ski jumpers (4 count) green-7/blue-10/red-15
Side Straddle hop the remainder of the 90sec
Water break
Every 120 sec X 5:
Lunge in place green-5/blue-7/red-10 (each leg)
Close hand push up green-3/blue-5/red-10
Jump thrusters green-5/blue-7/red-10
jog in place remainder of 2 minutes
COOLDOWN: cool down jog/walk for 2min, Stretch
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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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