Day 23 (Track Session)

A. Bounding

4 x 6 Hurdle Hops

B. Warm-Up

3 x 400m Run (Moderate Pace)

Rest 3 minutes between efforts

C. Conditioning

EMOM x 10 minutes (10 sets),

100m Sprint

immediately into

EMOM x 10 minutes (5 sets),

200m Sprint

Day 130 (Track Session)

A. Bounding

5×4 Broad Jumps, unlimited rest

B. Sprints

1. 7 x 60 yard sprints – unlimited rest
2. 4 x 100 yard sprints – unlimited rest
3. 2 x 200m – unlimited rest

C. Ground-based, high-rep abdominal circuit 

sprinter sit-ups, V-ups, toe touches, hip thrusts. 

Perform 10-20 reps of each exercise and go through the circuit 2-3 times. 

Rest 1-2 minutes between circuits.

Day 127 (Track Session)

A. Explosiveness

5 Sets of,

Kneeling Jumps into Med Ball Throw and Sprint (Demo)

B. Agility/ Sprinting

Every 1:30 for 15 sets,

50yd Shuttle + 100yd Shuttle

This should be performed as a 25 yd out and back, and a 50 yd out and back.

Day 124 (Track Session)

A. Bounding

4 x 6 Hurdle Hops

B. “Sgt. Slaughter”

3 Rounds of:

1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)

At 3.2.1 Go run 50 yards and back as fast as possible.

At the 1 minute mark, sprint 100 yards and back. 

At the 3 minute mark sprint to the 50 and back, then the 100 and back. 

That is one round. 

At the 6 minute mark begin round 2. 

Record times for all 9 intervals.

 

These should be all-out efforts.

Day 121 (Track/Field Session)

A. Warm-Up

2 Rounds of,

20 Overhead Walking Lunges (45/25)
20 AbMat Sit-Ups
20 Banded Good Mornings
:45 Plank Hold

B. Speed/Acceleration

6 x Flying 40's

Jog 20 yards
Sprint 40 yards
Jog 20 yards

Rest is your walk back to the start.

C. Agility/ Acceleration

4 x 15 yard out and back shuttle + 50 yard sprint

Rest is your walk back to start.

Day 93 (Track Session)

A. MetCon (Time)

With a running clock,

6 x 50 yard sprint on the minute
4 x 100 yard sprint on the minute
3 x 200 yard sprint on the 2 minute
2 x 400 yard sprint on the 3 minute
1 x 800 yard sprint

Day 87

A. Warm-Up

800m Jog 

B. Sprints

10 x 20 yard sprint (15s rest)

C. Sprints 

10 x 40 yard sprint (60s rest)

D. For Time:

5 rounds of,

20 yard shuttle
50 yard medball carry (20/14)
20 Push ups
20 Air squats
50 yard medball carry (20/14)
20 abmat sit-ups
50 yard sprint

Rest 1:1

Day 50

A. Jump rope 60 seconds, drop rope and do 10 high squat jumps. This is one rep. 15 seconds rest. 5 reps

B. Sprint 50 yards, then slow jog back to start as active recovery. 10 reps

C. Sprint 40 yards, then immediate back pedal back to start. 10 reps

D. Sprint 30 yards, then lunge walk back to start. 10 reps

E. Sprint 20, touch line, sprint 20 back to start (100%) 15 seconds rest. 5 reps 

F. Sprint 15, touch line, sprint back to start, touch line, then sprint and stride out 50 yards. 30 seconds rest. 5 reps.

G. Buffalo runs: Standing on the sideline, sprint the width of the field, touch line, sprint back, touch line, sprint back, touch line and sprint back to start. 2 minutes rest. 4 reps.

Day 145

A.) Track Session

1.) 6 x 6 Hurdle Hops (demo)
2.) EMOM x 14 Minutes: 100m Sprint

B.) Front Squats

5×2 Front Squats, across

C.) Accessory Work

3 x 15 Banded Good Morning

3 x 15 Hip Extensions

Day 126

Session 1:

A.) Track Session

1.) Hurdle Hops (6 x 6)
2.) 300 yard Shuttle, 6×25 yards out and back
3.) 12 x 100m sprint, on the minute

Session 2:

B.) Overhead Squat 

- Work up to 2RM

C.) Alternating Front Rack Reverse Lunge (4 x 10) (5 each leg) 

- Bar must be taken from the ground

D.) Partners: 4 Rounds of,

Partner 1: Max Double Unders

Partner 2: 25 Abmat Sit-Ups (Pace)

Day 118

A.) Warm-up:

Jumping Jacks - 3x10

Air Squats - 3x10
Fire Hydrants - 2x10 on each side
Bird Dogs - 2x10 on each side
Glute Bridges - 2x10
High Knee Skips - 3x25 yards
Sprint - 3x30 yards

B.) Agility

Agility Ladder x 6 (demo)

Speed Work

C.) 4 x flying 40′s 

*Each run is actually 80 yards. start by running 20 yards, when you hit the 20-yard mark sprint 40 yards as fast as possible, then slow to a good run for the final 20 yards.* 

D.) EMOM x 10 Minutes:

100 yard sprint

Day 92

Warm-up:

Jumping Jacks - 3x10

Seal Jacks - 3x10
Squats - 3x10
Fire Hydrants - 2x10 on each side
Bird Dogs - 2x10 on each side
Glute Bridges - 2x10
High Knee Skips - 3x25 yards
Sprint - 3x30 yards

Conditioning:

8 x 50 yard sprints, rest 1 minute between each.

8 x 100 yard sprints, rest 30 seconds between each.

2 x 400 yard sprints, rest 1 minute between each.

1 x 800 yard run.

Off Season: Day 70

Bounding & Sprinting

1.) 4×6 Hurdle Hops

2.) Every Minute, on the minute x 10 minutes: 100m sprint

Strength

A.) Snatch Technique

5 sets of: Hang Power Snatch + Hang Squat Snatch + OHS

B.) Every minute, on the minute x 5 min: 

3 Hang Cleans + 1 Jerk @ 70% 

Rest 2 min

C.) Every minute, on the minute x 5 min: 

1 Power Clean + 3 TnG Split Jerk @ 75%

Conditioning

D.) For Time:

20-16-12-8-4

1-arm alternating Dumbbell Snatch (75/50)

Box Jump (32"/26")

Off Season: Day 2

A.) Sprints

5 x 20-20 - Each set is a 20 meter sprint and back, followed by another 20 meters and back.

B.) Pulls

Dead Lift, work up to a heavy triple.

C.) "Christine"

3 Rounds for time,

500m Row
12 Deadlifts, bodyweight
21 Box Jumps (20")

D.) Strength Accessory: Straight sets, rest equal to work time.

20 Sumo Deadlifts (155/105)
20 Romanian Deadlifts (155/105)
20 Deadlifts (155/105)

E.) For time

1,000m Row
75 GHDSU
1,000m Row

Be Not So Fearful

A.) Sprints

5 x 20-20 - Each set is a 20 meter sprint and back, followed by another 20 meters and back.

B.) Squats

A. 5x3 High Bar Pause Back Squats - Hold the bottom for 3 seconds.

B. 2x10 Front Squats

C.) Cleans

Five sets of: 3-Position Clean 

(one from the floor, then the mid-hang, then the high hang)

D.) Complete as many reps as possible in 7 minutes following the rep scheme below:

Thruster x 3 reps (100/65 lbs)

Burpee-Over-Barbell x 3 reps
Thruster x 6 reps
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps
Burpee-Over-Barbell x 18 reps

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

E.) Rowing

Row 2000 Meters @ 75-80%

Be Agile.

A.) Sprints:

6 sets of 3-cone drill, Cones are 5 yards apart. Demo video.

B.) Pulls:

       1.) 6 x Super Squat Complex:  1 Good Morning + 2 Back Squats
       2.) 100 Hip Extensions, not for time.

C.) Benchmark: 20 (RM) Bench Press

- If you are not sure of what weight to use, a good estimate is roughly 60% of your 1RM.

D.) Partner WOD: Each teammate completes 3 sets of:

3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower

Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three (3) rounds the team has finished their first set. Repeat this sequence two (2) more times for a total of three (3) sets. 

Get ready to be sweaty.

Warm-up: (MetCon) EMOM for 10 Minutes:

Even: 4 HSPU
Odd: 8 Wall Balls (20/14) to (12'/10')

MetCon: Every 3 minutes, for 10 rounds (30 minutes)

12 Calorie Row
8 Thrusters (95/65)
8 Burpees

Great article by Chris Spealler: Training Crossfit vs. Crossfit as a sport.