Gant Hybrid – Endurance
Skill (5-25min)
- Gymnastics Skills (L-sit, Frog Stand, HS, Planche, etc)
- Sport Specific Skills
- Light Oly Lifting Techniques
- Throwing, kicking, punching, jump roping, etc.
Endurance (30 min-3 hr)
- Running, Biking, Swimming, Rowing
- 10k run
- Fartleks
- Indian Run (Any Obstacle you can find)
Stretching
- Hip Flexors, adductors, Hamstrings, Shoulders
Gant Hybrid – Power/Conditioning
Skill (5-25min)
- Gymnastics Skills (L-sit, Frog Stand, HS, Planche, etc)
- Sport Specific Skills
- Light Oly Lifting Techniques
- Throwing, kicking, punching, jump roping, etc.
Olympic Weightlifting – Power Development (45-60 min)
- 1 or 2 reps
- Snatch or Power Snatch + Assistance Exercise (OHS, Snatch Balance)
- Clean & Jerk or Power Clean & Jerk (Racked Jerk, Squat Cleans)
- Pull (Barbell Row, Weighted Pull-ups)
Conditioning (10-15 min)
- CF WOD Modified
- Sandbags, Kettlebells, Rocks, Kegs, Med Balls, Dumbbells, Etc
- Bodyweight or moderate weight exercises
Stretching
- Hip Flexors, adductors, Hamstrings, Shoulders
Gant Hybrid – Sprints/Strength
Skill (5-25min)
- Gymnastics Skills (L-sit, Frog Stand, HS, Planche, etc)
- Sport Specific Skills
- Light Oly Lifting Techniques
- Throwing, kicking, punching, jump roping, etc.
Sprint (10-20min)
- 200m or less
Strength (45-75min)
- 1-5 Reps, 1-5 Sets (Default = 3×5)
- Deadlift 5×1: Do once per week
- Back Squat or Front Squat
- Push (SP, Weighted Dips, Bench Press)
- Pull (Barbell Row, Weighted Pull-ups)
Stretching
- Hip Flexors, adductors, Hamstrings, Shoulders
Tuesday 3-30-09
PREP:
Kick Boxing
L-Sit: 6 x 10 sec
WOD: Intervals
1 Min all out effort on 30 sec off. Repeat each exercise 5 times.
- DB Swing
- Shuttle Run
- Squat Thrust
- Lateral Jumps
FINISHER:
1 Min Plank, 60 Sit-ups
45 Sec Plank, 45 Sit-ups
30 Sec Plank, 30 Sit-ups
15 Sec Plank, 15 Sit-ups
Monday 3-30-09
Dan in the ready position for deadlifts
PREP:
Run 1/2 Mile
Repeat 3 rounds of:
10 push-ups
10 Squats
10 SL Sandbag DL
10 Sit-ups
WOD: GPP
COMPLETE 5 ROUNDS AS FAST AS POSSIBLE
RUN 400M
10 X 2 ARM CLEAN & PRESS
12 BURPEES
FINISHER:
50 Shoe Slappers
50 Rotating Sit-up
50 Leg Levers