Blog
Warm Up
Couch stretch 1 min. each side
Mobility ball on shoulders
Arm circles, trunk twists, ankle mobility
2 rounds
30 squats
5 burpees
WOD
800m run
2 min. rest
400m run
2 min. rest
200m run
2 min. rest
400m run
2 min. rest
800m run
Post
75 unbroken sit ups
Warm Up
400m jog
Pass throughs
3 rounds
10 PVC thrusters
10 box step ups
Strength
18-20 min. to find max back squat
WOD
5 RFT
21 kb swings 53/35
15 T2B
9 push ups
Post
Banded hips and mobility
Warm Up
Couch stretch
90 sec. jumping jacks
10 turkish get ups (no weight, 10 on each side)
90 sec. jumping jacks
Strength
Shoulder press
10-10-5-5-5-5
Build to heavy
WOD
13 min. AMRAP
200m run
20 squats
10 push ups
Post
5 min. abs
Warm Up
Running and pass throughs
Skill
Shoot thrus
3 x 10
WOD
3 Rounds
1 min. weighted lunges 10/25
1 min. ring dips
1 min. jump rope
1 min. push ups
1 min. rest
Warm-Up
400m jog
20 good mornings
20 PVC crawl overs
3x
20 push press
20 PVC hop overs
Skill
Parallete handstand push-ups
3 x 10
WOD
100 DUs
90 squats
80 sit ups
70 lunges (L/R=2)
60 pull ups
50 wall balls
40 kb swings 53/35
30 push ups
20 box jumps
10 burpees
Post
50 med ball slams
Warm-Up
Pass throughs
Lizard stretch
6 min. running clock
5 wall balls
10 push ups
10 box step ups
Strength
Squat clean
10 (light)-6-4-4-2-2
WOD
10 min. AMRAP
7 power cleans 135/95
20 push ups
Post
Banded shoulders/PVC/mobility ball
Warm-Up
Banded shoulders
2 rounds
1 min. plank
1 min. squats
200m jog
Skill
Pistol practice
3 x 20 (L/R=2)
WOD
3 rounds
800m run
rest 2 minutes
Post
4 rounds
30 sec. plank
30 sec. mountain climbers
Warm-Up
90 sec. jumping jacks
Pass throughs/shoulder PVC
3x
20 mtn. climbers
15 push ups
10 wall walks
Skill
Pull-up progression
then, 1 min. AMRAP
WOD
10 min. AMRAP
15 wall balls 20/14
10 med ball cleans
5 med ball push ups
Post
50 med ball sit ups
Warm-Up
200m jog
Couch stretch
3 x
20 jumping jacks
15 jumping squats
10 push ups
Strength
Deadlift
5 x 5 build to heavy last set
No dropping
WOD
3 rounds for time
75 DUs (3:1 singles)
50 sit ups
20 burpee pull ups
Warm-Up
Banded hamstrings, stretch calves
2 min. run around room
2 rounds
10 deficit push ups
10 deficit squats
Skill
Mobility for shoulders and hips
WOD
Fran
21-15-9
Thrusters
Pull-ups
Post
3 x 20 windshield wipers
Happy Weekend!
