Warm-Up
200m jog
3 rounds
5 dips
10 wall balls
15 lunges
Strength
Bring Sally Up squats
WOD
"Wittman"
7 rounds for time:
15 kb swings 53/36
15 power cleans 95/65
12 box jumps 24/20
Post
Hi-fives and be grateful!
Warm-Up
Pass throughs
7 mins.
1 min. singles
1 min. squats
1 min. sit ups
1 min. singles
1 min. squats
1 min. singles
Strength
Hang clean
10 mins. to build to heavy as possible
3x3 @ 75%
WOD
Mile run for time
Post
Banded shoulders and shoulder PVC stretches
Warm-Up
Couch stretch 1 min. each side
Monster walks, front and side
3 rounds
10 hollow rocks
10 supermans
10 wall balls
Strength
Burgener warm-up
Snatch work
5x5 at light weight, focusing on form
WOD
5 rounds
15 deadlifts 95/65
10 hang power cleans 95/65
5 push press 95/65
Post
3x20 ring leg lifts
Warm-Up
200m jog
pass throughs
3 rounds
25 squats
20 sit ups
15 ring rows
Skill
Handstand progression work
5 rounds
30 sec. handstand
30 sec. rest
WOD
6 min. AMRAP
10 pull ups
10 squats
15 kb swings
rest 2 mins.
4 min. AMRAP
rest 1 min.
2 min. AMRAP
*score is total rounds and reps
Post
Shoulder mobility with ball
Warm-Up
Banded shoulders
2 min. run around room (high knees, butt kicks, etc.)
2 rounds:
1 min. squat hold
1 min. plank
Strength
Overhead squat therapy
5x10*
*add weight if good form
WOD
For time:
10 burpees
20 box jumps
30 push ups
40 lunges (l/r=2)
50 push press 45/35
40 lunges
30 push ups
20 box jumps
10 burpees
Post
3 min. plank
add weight if you can
Warm-Up
400m run
7 mins of 10's
Skill
Parallette progressions
Partner WOD
18 min. AMRAP
40 lunges with weights 50/20
40 push-ups
40 air squats
40 burpees
Post-WOD
2 mins. russian twists with kb
Warm-Up
200m job
3 rounds:
15 knee tuck jumps
10 sit ups
5 dips
Strength
Squat review
5x3 @ 60% w/3 sec. rest on med ball/box at the bottom
WOD
17 min AMRAP
400m run
30 sit ups
10 wall balls
Post
100 partner med ball twists
Warm-Up
Pass throughs
1 min. singles
10 reps of bear complex with PVC
Strength
Build to push press max
10-8-5-3-3-1-1-1
Mobility
15 min. cool down
Post
Banded shoulders and shoulder PVC stretches
Warm-Up
Couch stretch, 1 min. each side
Arm circles, trunk twists, ankle mobility
3 rounds:
10 hollow rocks
10 supermans
10 wall balls
Strength
Power Clean
6x3 build to heavy
WOD
5 RFT
200m run
20 kb swings 53/35
Post
100 partner leg tosses (center, left, right)
Warm-Up
200m jog
1 min squats
1 min superman
1 min jumping jacks
Skill
Double under work for 10 min.
then 3 rounds of 1 min. max DUs, 1 min. rest
WOD
4 min AMRAP
9 box jumps
6 push ups
3 deadlifts 225/135
rest 2 mins.
repeat
Post
Roll out IT bands
Mobility ball on glutes