Blog
Warm Up
Hip openers
Walk on toes/heels around room
2x
30 lunges
20 squats
10 burpees
Strength
Back squats @ 50% of bodyweight
5 rounds
1 min. max
1 min. rest
WOD
8 rounds
Every 2 min.:
20 double unders
With remaining time perform as many DB burpee lunges as possible
Post
Accessory work
Pick 1:
1. 50 strict pull ups
2. Partner planks with 45/35 plate - 4 rounds of 1 min. on, 1 min. off
3. 5 min. AMRAP with a partner: max wall balls, 1 partner working at a time
Warm Up
Banded shoulders
Arm circles
3x
10 scap pulls
20 frog jumps
10 push ups
Jog 200m
WOD
40 min. Friday!
Warm Up
Hip openers
200m jog
Pass throughs
Jumping squats
Kick up to handstands
Strength
Deadlift
8 min. EMOM
3 reps at 75%
WOD
4 min. AMRAP
4 burpees
4 jumping lunges (L/R=1)
4 push ups
Rest 1 min.
3 min. AMRAP
3 burpees
3 jumping lunges
3 pushups
Rest 1 min.
2 min. AMRAP
2 burpees
2 jumping lunges
2 pushups
Post
Coach’s choice mobility
Warm Up
Samson stretch
2 mins. jump rope
10 rounds bear complex with PVC
Skill
15 mins. to build strength in your set goal(s)
WOD
10-9-8-7-6-5-4-3-2-1
Box jumps 24/20
Toes to bar
Head cutters 53/35
Post
80 weighted russian twists
Warm Up
Hips and hamstrings
3x
10 head cutters
10 halo with squat
10 love taps
Butts & Guts
4x
10 single leg deadlifts
(per leg - 10 on 1 and then 10 on the other)
20 hollow rocks
30 russian KB swings (heavy)
40 love taps
Post
5 min. plank
Every time you drop, do 5 burpees
Foam roll legs
Warm Up
400m run/row
30 good mornings
30 hip bridges
30 hollow rocks
30 frog jumps
200m run
Strength
50 DB clean and press
WOD
10 rounds
6 pushups + 1 renegade row
12 DB squats
Post
40 half get ups
Warm Up
400m run/row
Pass throughs
2x
20 box step ups
15 push ups
10 squats
5 burpees
WOD
40 min. Friday!
Post
100 partner leg tosses
Warm Up
2x
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk around room
Strength
Floor press
5x20
WOD
5 rounds
30 seconds back rack reverse lunge right
30 seconds back rack reverse lunge left
30 seconds good morning
30 seconds 1 and 1/2 rep back squat
1 min rest
Post
Shoulder mobility work
Warm Up
Pigeon/lizards
200m run
3x
5 reverse burpees
10 hip bridges
15 push ups
WOD 1
400m sprint
20 cal on machine
200m sprint
WOD 2
400m run/row
30-20-10
DB snatch 40/20
Sit ups
200m run/row
Post
Coach’s choice abs and mobility
GOALS ON BOARD.....
Warm Up
Banded shoulders
2x
10 box step ups
10 halos
10 KB push ups
Strength
Push press
10-8-6-6-3-1-1
Build to heaviest possible
WOD
10 min. AMRAP
10 box jumps 24/20
10 jumping lunges
Post
3 x 1 minute wall sit holding weight plate out in front
1 min. rest in between
