Warm-Up
Pass throughs
3 rounds
1 min. singles
1 min. squats
1 min. sit ups
Strength
Overhead Squats
5 x 5 @ 50%
Mobility
Rowing
1000m & 500m
Post
Goals on board and NUTRITION CLASS at 7pm!
Warm-Up
Couch stretch
Arm circles, trunk twists, ankle mobility
3 rounds
run to street sign and back
10 hollow rocks
10 supermans
Skill
Bar muscle-up progression
3 x 3 muscle-up negatives
WOD
5 rounds
21 kb swings
15 push ups
9 wall balls
Post
5 mins
Plank - front, side, side, front, superman
Banded stretches
Warm-Up
Banded shoulders
400m jog
PVC shoulders
2 rounds
20 thrusters
15 sit ups
10 knee tucks
Strength
Push Press
10 EMOM
3 @ 60%
WOD
7 min. AMRAP
5 DL 135/95
10 bar over burpees
Post
KB smash on calves
Mobility ball on booty
Warm-Up
Couch stretch
2 min. jumping jacks
3 rounds
15 squats
10 hollow rocks
10 supermans
Strength
Back squat
2 x 10 @ 50%
5 x 3 @75%
WOD
Tabata
Pull ups
Box jumps 24/20
Wall Balls 20/14
Sit ups
Post-WOD
5 min. abs
Warm-Up
200m jog
KB walk around room
10 wall balls
KB lunges
10 wall balls
Strength
Bring Sally Up squats
WOD
20 burpees
50 weighted box step ups 53/35
40 goblet squats
30 kb swings
20 kb push ups
10 push press
20 burpees
Post
Partner leg tosses, 75 total
Hip stretches/rollout
Warm-Up
Pass throughs
2 rounds
1 min. singles
1 min. squats
1 min. sit ups
Strength
12 mins. build to heaviest front squat
Then 2 x 5 at 50%
WOD
4 rounds for time
6 deadlifts 225/135
200m run
Post
Banded shoulders and PVC shoulders
Warm-Up
Couch stretch 1 min. each side
3 rounds
Crab walk/bear crawl around room
10 wall balls
Skill
Double under work!
Finish with 3 rounds 1 min. ME, 1 min. rest
WOD
50 turkish get ups
Post
50 (each) med ball sit ups with partner
Warm-Up
90 sec. jumping jacks
Pass throughs/shoulder PVC
3 rounds
25 squats
20 sit ups
15 ring rows
Skill
Muscle-up progressions
WOD
For time
200m run
21 sdhp
21 toes to bar
200m run
15 sdhp
15 t2b
200m run
9 sdhp
9 t2b
200m run
Post
Shoulder work with mobility ball
Warm-Up
Banded shoulders
2 min. run around room
2 rounds
20 hollow rocks
20 supermans
20 sit ups
Strength
Deadlift 10-8-5-3-3-2
Build to heavy
Back off set of 10 at 50%
WOD
AMRAP
4 rounds
1 min. row (cal)
1 min. pull ups
1 min. push ups
1 min. rest
Post
4 x 25 russian twists with plate
Warm-Up
Banded shoulders and hips
7 mins. of 10's
Skill
Max effort wall sit
Partner WOD
3 rounds
Minutes 1 and 2: burpees/plate hold 45/25
Minutes 3 and 4: sit ups/squat hold
*Score is total sit ups and burpees
Post-WOD
Circle of trust :)