Warm Up
Roll out
Pass throughs
2x
20 box step ups
15 squats
10 burpees
WOD
40 min. Friday!
Warm Up
2 rounds
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk around room
Strength
Floor press
5x20
Heavy as possible by last set
WOD
8 min. AMRAP
30 Double unders
30 KB swings
Post
Shoulder mobility work
Warm Up
Pigeon/Lizards
400m run
3 rounds
10 alternating lunges
10 squats
5 QUALITY push ups
Strength
400m sprint
20 cals on machine
200m sprint
WOD
6 rounds for time:
3 Curtis P's
10 toes to bar
Post
Goals!
Warm Up
Hips
Banded shoulders
Strength
3 rounds
10 single arm KB swings (alternating)
6 KB clean right
6 KB clean left
6 goblet squats
WOD
18 min EMOM
Min. 1: 8 Front Squats ~60%
Min. 2: 4-8 KB strict-press
Min. 3: rest
Post
3x1 minute wall sit with holding weight plate out in front
1 min rest in between
Warm Up
Couch
Banded hips
7 min EMOM
5 goblets
5 head cutters
3 burpees
Strength
Dips and pull ups
Weighted 5x3
3 sec counts on way down
WOD
4 rounds for time
15 wallballs
12 KB swings (heavy)
9 kipping pull-ups
Post
60 ring hold leg lifts
Warm Up
Hamstrings and hips
2 mins on a machine
2 mins in planks
1 min on machine
1 min hollow rocks
WOD
40 min. Friday!
Warm Up
Banded shoulders
25 squats, 2 sec hold at bottom
25 sit ups
25 1 legged hip bridges
25 jumping jacks
25 knee tucks
Strength
Power cleans
10 @ 30%
8 @ 50%
6 @ 60 %
4 @ 80%
2 @90%
10 @ 50%
WOD
In 2 teams
Each team row 2500m
While waiting, each team must have 100 lbs. off the ground, can be KBs, plates, dumbbells
Post
Bonus
20 hand stand push ups and/or 20 strict pull ups with 3 sec lower
Warm Up
Ankles and calves
100 singles
3x
5 pushups
10 sit ups
10 frog jumps
10 squats
Skill
Double under practice
Then,
5 rounds:
1 min. max doubles
1 min. plank hold
WOD
3 rounds
10 DB front raises
10 DB lateral raises
10 DB tricep extensions
10 DB curls
Post
2x max ring hold
Warm Up
Coach’s KB warm up
Butts & Guts
4 rounds
8 side + forward lunge right
8 side + forward lunge left
8 (4 count down + 4 count up) stiff legged deadlifts
8 around the world (there and back = 1)
8 shoot thrus (forward and back = 1)
WOD
In teams of 3:
1 person rows 250m
Other 2 doing burpees
Post
Walk/row 200m
Work foam roller on legs and shoulders
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Warm Up
Couch
3x
10 squat to knee transitions-
10 frog jumps
30 sec hold in handstand
5 burpees
Strength
Deadlift
10 @ 30%
8 @ 50%
6 @ 60 %
4 @ 80%
2 @ 90%
10 @ 50%
WOD
3 rounds for time
30 DB snatch
30 box jumps
Post
100 partner leg tosses