Friday, Week One, Oxidative Strength (25 min):

A) Lower Body Dynamic Functional Warm-Up (4 Min):

Complete as many reps as possible of each exercise in 30 seconds:

Stretch 1-Air Squats

Stretch 2 –Deep Wideout Drops

Stretch 3 – Forward Lunges with a Twist

Stretch 4 – Lateral Lunge

Stretch 5–Toy Solders

Stretch 6-Squat-to-Stands

Stretch 7- Inchworm Drill

Stretch 8- Stationary Spiderman

B) Technique (1 Min): Weighted GHD Leg Curls, V-Ups, Double-Unders

C) Strength (20 min):


Complete 1 round of 20 repetitions, every 4 minutes for 20 minutes (5 sets) of:


20-20-20-20-20, (62.5%-65% 1RM)

Station 1- Weighted GHD Leg Curls

Station 2- Weighted V-Ups

Station 3- Run 200 OR Row 240 OR Assault Bike 600 Meters

Station 4- Max Double-Unders OR Practice Double-Unders (Optional)

If applicable, try to increase the load each set until you find your 20 rep max.

MOD: Ring Assisted Leg Curls, Box Seated Knee Tucks

Note 20 RM for Station #1: ___ and #2: ___


Friday, Week One, Oxidative Metcon (25 min):

A) Double-Under Warm-Up (3 Min):

Perform 30 Seconds for two rounds of:

Warm-Up 1- Single-Unders

Warm-Up 2- Alternating Single and Double-Unders

Warm-Up 3- Double-Unders

B) Technique (1 Min): Rower, Double-Unders

C) WOD (21 Min):


Complete two rounds for time of:


Run 500 OR Assault Bike 1,500 Meters

Row 600 OR Run 500 Meters

150 Double-Unders OR Single-Unders (x2) OR Box Step-Ups, Alternating

Note Rounds and Reps Completed: ___+___