Battleground Prep starts this week.

Monday 

A)warm ups

B)battle ground Wod2

7min amrap (teams of 3)

-max cal row (one athlete is always rowing)

-max reps of 7 dball tosses, 50m dball carry (1 athlete works here 1 rests). 

C)wod 1 of battle ground

Every :90sec for 8 sets 

The following complex of...

-1 clean 

-2 front squats

(Battle grounders adhere to comp weights and your lane; everyone else simply increase weight as you go)

Bootcamp/Monday 

A)warm up

B)work up to wod weight

C)”faceoff”

E4MOM 5x

9 deadlifts 205/155, (135/95), 95/65

12 burpees over bar

150m run

Tuesday 

A) warm up

B)pull-ups prep, skills and drills

C)battle ground wod 3

Teams of 3, 1 works, 2 rest

14 min amrap

20 DB snatches 35/25, 20/15 (I know it’s light)

10 pull ups (scaled will be burpees for battle ground competitors in the beginner divsion). 

D)cool down/mobility 

Bootcamp/Tuesday 

A)warm up

B)bench press

And banded pull aparts (supinated). Superset 

E3MOM 

5-4-3-3-3

C)”double pits to chesty”

Amrap 12

40 double unders (120 singles)

20 push ups (hr)

10 toes to bar

Wednesday 

A)warm up

B)12min to complete 4 super sets of

Bench press 

8-8-8-8

Bent over row (back parallel to ground)

8-8-8-8

C)3x

30 squats

15 ring dips (dip bar, banded ring dips or parallette scaled)

1 round of, “DT”

=12 deadlifts 155/105 (115/80), (75/55)

-9 Hang power cleans

-6 shoulder to over head 

Bootcamp/Wednesday 

A)warm up

B)Glute bridges (w/2 sec hold)

E2MOM 5x

8-8-8-8-8

C)”party bus”

Amrap 15

15 sit ups

12/9 cal row

6 burpees over rower 

3 single Left arm Dumbell Hang squat clean 

3 single Right arm dumbell Hang squat cleans. 50/35, 35/20/

Thursday 

A)warm up

B) wod prep

C) 3 teams per class. 1 works the rest rest. 

A heavy weight, middle weight and lighter weight team. Based on ability. (Make teams safe and even as possible in number of athletes)

Amrap 30

25m sled push (5x45s), (3x45s), (1x45)

50m dball or sand bag carry #100/80 (#80/50), (65green sand bag/30 slam ball)

150m run

Bootcamp/Thursday 

A)warm up

B)pull up prep, skills and drills 

C)battle ground wod 3

14 min amrap teams of 3

20 DB snatches (alt) 35/25, 25/15

16 box jumps 24/20

10 pull ups 

Friday 

A)warm up

B)complex 

EMOM 8

-Snatch grip deadlift

-snatch high pull

-Hang power snatch

C)”inner tube”

18min cap

25-20-15-10-5

-power snatch 75/55

-toes to bar

-burpees

Bootcamp/Friday 

A)warm up

B)wod 2 battle ground

Amrap 7 teams of 3. 

-max cal row (1 athlete is constantly rowing)

-max reps of 7dball over shoulder tosses, 50m dball carry 80/50, 30/20 (1 athlete works 1 rests)

Saturday 

B)max out Saturday 15 min of skill development or weightlifting for volume, technique or going heavy. 

C)”the megaladon”

Teams of 2, 3 rounds each/alternate full rounds 

6x

12 box jumps 30/24

21 dB fronts squats 50s/35s, 35/20s

500m row