A. Warmup- 50 Cal Row with 25 Doubles every 10 calories
B. Box Jump Practice
C. Teams of 2 For Time
800m Run (together)
200 Double Unders
100 Ab Mat Situps
50 Box Jumps
25 Cal Row (each)
50 Box Jumps
100 Ab Mat Situps
200 Double Unders
800m Run (together)
D. Cooldown- 50 Cal Row
E. ROMWOD
A. Warmup- 50 Cal Row with 25 Doubles every minute on the minute
B. Running Drills
C. 4 x 400m Run with 2 minutes rest in between
Rest 2 minutes
2 x 800m Run with 2 minutes rest in between
Rest 2 minutes
4 x 400m Run with 2 minutes rest in between
D. Cooldown- 50 Cal Row
E. ROMWOD
A. Warmup- 50 Cal Row with 10 Doubles/5 Burpees every 10 Calories
B. For Time:
10 Rounds
30 Doubles
10 Pull-ups
15 Air Squats
200m Run
Rest 2 Minutes in between each round
Score- Total time including rest
C. 50 Cal Row
D. ROMWOD
A. Warmup- 800m Run with Weighted Vest (20#/14#)
B. Running Drills
C. "Schwifty"
5 Rounds for Time
5 Stone to Shoulders (95#65#)
10 Burpees Over the Stone
15 Cal Row
400m Run
D. Cooldown- 800m Run with Weighted Vest (20#/14#)
E. ROMWOD
A. Warmup- 800m Run
B. Rope Climb Practice
C. "Birdperson"
4 Rounds
25 Cal Row
12 Alternating Dumbell Snatches (50#35#)
2 Rope Climbs
D. Cooldown- 800m Run
E. ROMWOD
A. Warmup- 400m Run and Running Drills
B. "Three Mile Challenge"
1 Mile Run.
At 10 minute mark start 2nd mile run.
At 20 minute mark start 3rd mile.
Take whatever rest you have if you run each mile under 10 minutes. If you do not complete the mile run under 10 minutes take 10 minutes rest and try again at the 20 minute mark.
Record the time at the end of each mile run
C. Cooldown- 4 x 250m Row/50 Situps
D. ROMWOD
The Knight and Squire Part II
Teams of 2
200m "Oathkeeper" Run
100 Wallballs (20#/14#)
Overhead Barbell Hold
200m "Oathkeeper" Run
100 Backsquats (135#/95#)
Plank Hold
200m "Oathkeeper" Run
100/80 Cal Row
Hand Stand Hold
200m "Oathkeeper" Run
100 Push Press (95#/65#)
Overheard Barbell Hold
Oathkeeper runs are runs with an empty barbell.
Partners must switch every 10 reps
A. Warmup- 3 Rounds of 5 Cal Row/3 Burpees/20 Doubles
B. "Triple EMOM of Death"
EMOM 10 Minutes
15 Burpees
Rest 2 minutes
50/40 Cal Row
EMOM 10 Minutes
50 Doubles
Rest 2 Minutes
50/40 Cal Row
EMOM 10 Minutes
12 Thrusters (75#/55#)
Rest 2 Minutes
50/40 Cal Row
C. Cooldown- 800m Run at 5k Pace
D. ROMWOD
A. Warmup- 5 x 100m Row with 15 Air Squats/5 Push-ups
B. Running Drills
C. 6 Rounds of 800m with 4 minutes rest each round
D. Cooldown- 1000m Row
E. ROMWOD
Teams of 3
200m Weighted Team Run
100 Deadlifts (185#/135#)
400m Banded Team Run
80 Hang Power Cleans (135#/95#)
600m Weighted Team Run
60 Back Squats (135#/95#)
800m Banded Team Run
40 Push Jerks (115#/85#)
1000m Weighted Team Run
20 Front Squats (115#/85#)
1200m Banded Team Run
Weighted team run means team must carry the weight of its's heaviest member.
Banded team run means that the team must all be tied together with stretching bands.
A. Warmup- 4 rounds of 100m Row with 40 doubles
Running Drills
B. "CT Cheese Curd's"
5 Rounds for Time
400m Run
7 Stone to Shoulder (95#/65#)
7 Burpee Box Jump Overs (30"/24")
Athletes much do a Stone to Shoulder then a Burpee Box Jump Over each time not 7 Stones and 7 Burpee Box Jump Overs.
C. Cooldown- 1000m Row with 25 ab mat setups and 10 walking lunges every 250 meters
D. ROMWOD
A. Warmup- Running Drills and Starting Sprints
B. 6 x 800m Run Every 5 Minutes
Athletes have to complete 800m Run within a 5 minute time cap. The athlete rests whatever time they have remaining until the next round starts and the 5 minute mark. If the athlete fails to complete the 800m run within the 5 minute time cap then they rest one round and try to complete it the following round.
C. Cooldown- 1000m Row with 25 Situps every 250 meters
D. ROMWOD
A. Warmup- 3 Rounds- 250m Row / 10 Box Jumps / 5 Push Ups
B. Running Drills
C. "Grinder"
4 Rounds for Time...
400m Run
50 Double Unders
10 Hang Power Cleans (115#/85#)
5 CTB Pullups
D. Cooldown- 1000m Row
E. ROMWOD
Teams of 2ppl
800m Run Buy In
20 Rounds of...
16 Cal Row
12 Box Jumps (24"/20")
8 CTB's
4 SHSPU's or Seated DB Presses
800m Run Cash Out
Teams split work evenly except for the 800m Run Buy In and Cash Out. Both partners must do the complete run.
A. 5K Trail Race
The Somers Summer Series is a fun, family friendly, weekly 5k race series taking place at Field Road Park! A great way to get in shape for the Somers Great Escape. Race proceeds support the continued improvement of the fitness trail at Field Road Park.
Wednesdays:
When: Wednesday nights, beginning July 12 to August 9, 2017
Time: Registration opens at 5:15 P.M. / Race starts at 6:15 P.M.
Place: Field Road Park – 96 Field Road, Somers, CT 06071
Entry Fee: Adults – $5 (Cash at the door), Children 10 & Under – Free, with running adult!
A. Warmup- 5 x 100m Row with 60 seconds rest
B. Running Drills
C. 12 x 200m Run with 90 seconds rest
D. Cooldown- 1 Mile Run
E. ROMWOD
"Danger Zone"
Teams of 2ppl For Time
10 Rounds of 3 Thrusters (95#/65#)/6 Front Rack Lunges/9 Air Squats
1600m Run/Row (Each partner must do 800m Run and 800m Row)
8 Rounds of 3 Thrusters (115#/80#)/6 Front Rack Lunges/9 Air Squats
1200m Run/Row (Each partner must do 600m Run and 600m Row)
6 Rounds of 3 Thrusters (135#/95#)/6 Front Rack Lunges/9 Air Squats
800m Run/Row (Each partner must do 400m Run and 400m Row)
*Partners rotate each round and alternate movements during run/row*
A. Warmup: 1000m Row into Running Drills
B. For Time:
200m Stone Carry (65#/45#) Buy In
100 Double Unders
50 Wallballs (20#/14#)
25 Pullups
800m Run
25 Pullups
50 Wallballs (20#/14#)
100 Double Unders
200m Stone Carry (65#/45#) Cash Out
C. Cooldown- 1000m Row
D. ROMWOD
A. Warmup- 10 x 100m Row/10 High Knee Step Throughs
B. 10 x 100m Sprint with Banded Partner
10 x 100m Sled Drag and Release (50m Sled Drag/50m Sprint)
10 x 100m Sprint with Banded Partner
C. Cooldown- 4 x Row 250m/Run 200m
D. ROMWOD
A. Warmup- 500m Row/Running Drills/400m Run
B. 2 x 800m Time Trial (3 minutes rest in between each trial)
C. Tabata Trials (8 Rounds of 20 seconds on and 10 seconds off)
Air Squats
High Knee Step Throughs
Situps
Cal Row
1 minute rest in between each movement. Score is total reps completed at each stations
D. Cooldown- 400m Run/500m Row
