Blog
Warm-Up
Banded shoulders
Stretch calves & hamstrings
2 min run around room:
high knees, butt kicks, crab walk, skip, etc.
2x:
20 russian kb swings
1 min. jump rope
Strength
Front Squat
5x5 @ 60%
WOD
For time:
3 rounds
21 thrusters 95/65
15 T2B
9 burpees
Post
5 min. abs
Warm-Up
couch, pigeon, lizard stretches
2x
run 400m
20 box step-ups
20 hollow rocks
Strength
Max Plank
Partner WOD
Partner A - run 200m, Partner B - squat hold, switch A & B
A - run 200m, B - KB swings 53/35, switch A & B
A - run 200m, B - lunges with plate overhead 45/25, switch A & B
A - run 200m, B - weighted sit-ups 45/25, switch A & B
A & B - run 200m together to finish
Post-WOD
Mobility & Muff!
Warm-Up
200m jog
1 min squats
1 min plank
1 min superman
1 min jumping jacks
Strength
Squat review
10 min EMOM
2 reps @ 70%
WOD
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 squats
Post
3x20 russian twists with 25/10 plate
Happy Weekend!
Warm-Up
Pass throughs
1 min. singles
Bear complex review with PVC
Strength
Bear complex 5x7
Build to heavy
Mobility
Banded shoulders, mobility ball on lats
Post
Goals on the board
Warm-Up
Couch stretch 1 min. each side
Arm circles, trunk twists, ankle mobility
3 rounds
10 hollow rocks
10 super mans
10 wall balls
Skill
Muscle-up progression
WOD
6 RFT
200m run
6 deadlifts 225/135
Post
5 min. plank - front, side, side, front
Superman
Banded stretches
Warm-Up
Banded shoulders
Stretch calves and hamstrings
2 min run around room:
high knees, butt kicks, crab walk, skip, etc.
2 rounds
10 deficit push ups and squats (5 count on way down)
Skill
Handstand push-up progression
5x10 handstand push ups
WOD
9 min AMRAP
3 C2B
6 Squats
9 kb swings 53/35
Post
KB smash on calves
Mobility ball on booty
Warm-Up
400m run/row
pass throughs
2x
20 box step ups
15 push ups
10 squats
5 burpees
Strength
Deadlift review
5x5 build to heavy
WOD
For time:
400m run
20 wall balls
200m run w/med ball
20 wall balls
200m run w/med ball
20 wall balls
400m run
Post
5 min abs
Warm-Up
400m run/row
2x
20 hollow rocks
20 supermans
20 push ups
200m run/row
Strength
10 min of pull-up progression work
then
ME 500m row
WOD
w/partner
3 RFT
30 wall balls
30 box jumps
30 burpees over partner
Warm-Up
Band pull aparts and behinds
Med ball bear crawl
KB walk
Squats
Med ball lunges
10 burpees
Strength
15 min.
Build to heavy hang squat clean + hang power clean
WOD
17 min. AMRAP
2 DL @65%
2 Hang power clean @65%
5 pull ups
20 DUs
Post
2 min. russian twists as a group with light med ball
Hi-fives and Happy Weekend! :)
Warm-Up
Jog to street corner
1 min. squats
1 min. plank
1 min. superman
1 min. squats
Skill
12 mins. single to DUs
1 min. max DUs or singles
rest 1 min.
repeat
WOD
3 RFT
15 wall balls 20/14
10 box jumps 24/20
5 push ups
Post
Pigeon, lizard, and foam rollers
