Blog
Warm Up
Banded shoulders & banded walks
3 rounds:
10 hollow rocks
10 supermans
Skill
15 min. headstand to handstand progression
WOD
For time:
400m run
100 squats
100 sit ups
50 squats
50 sit ups
25 squats
25 sit ups
400m run
Post
Banded hips and mobility
Warm Up
Pass throughs
3 rounds:
30 jumping jacks
20 air squats
10 push ups
5 burpees
Strength
Squat review
RX: 5 x 10 @ 50%
WOD
5 min AMRAP
7 handstand push ups
14 pull ups
rest 3 minutes
5 min AMRAP
7 burpees
14 kb swings 35/26
*score is rounds and reps
Post
3 rounds
1 min plank
30 sec. rest
Warm Up
400 meter jog
1 min squats
1 min plank
1 min superpmans
1 min jumping jacks
Strength
Deadlift
5 x 5 @ 60%
2 x 2 @ 80%
1 x 5 @ 60%
WOD
For Time
5 Rounds
5 pull ups
10 push ups
15 squats
Then rest 2 mins, repeat, repeat
3 rounds total
Post
3 x 20 Russian twist with plate (10/25)
Warm Up
1 min singles
2 rounds
5 strict pull ups
20 leg lifts
10 push ups
1 min singles
Strength
Bear Complex 5 x 7
(each set of 7 reps unbroken)
WOD
1600 Meters Jog or Row
Banded hips and shoulder stretches
Post
mobility of choice
What are your April goals?
Warm Up
Couch Stretch
1 min each side
Arm circles
Trunk twists
Ankle mobility
3 Rounds
10 hollow rocks
10 super mans
10 burpees
Strength
weighted pull ups
2 x 10 kipping, build to
3 x 5 lowest band or heaviest dumbell
WOD
10 rounds for time
9 thrusters (65/95)
35 double unders
Post
5 mins plank
(front, side, side, front, superman)
Banded stretches
Warm Up
Banded shoulder stretches
Calves/hamstring stretches
2 mins dynamic running stretches
Skill
Double unders!
1 min singles working towards
1 minute max effort doubles
WOD
9 minute AMRAP
3 chest to bar
6 squats
9 box jumps (20/24)
Post
KB calf smash
Booty mobiliball
Warm Up
400 M run/row
pvc pass throughs
2 rounds
20 box steps ups
15 push ups
10 squats
5 burpees
Strength
power cleans
8 minute EMOM
3 @ 60 - 70% max
WOD
3 RFT
400 M run
20 wall balls (14/20)
20 kb swings (35/53)
Post
3 x 25 ring hold leg lifts
Warm Up
7 minutes of FUN!
Skill
Toes to bar progression
WOD
Partner WOD
400 M run
50 goblet squats
50 hollow rocks
50 box step ups
50 push ups
400 M run
1 partner working at a time, run together
Post
Mobility ball
Warm Up
Pass throughs
2 rounds
1 min. russian kb swings
1 min. squats
1 min. kb push ups
Strength
Deadlift review
5 x 5 build to heavy
WOD
13 min. AMRAP
55 deadlifts
55 wall balls
55 burpees
55 handstand push ups
Post
2 mins. russian twists as a group with light med ball
Happy weekend!
Warm Up
Banded hamstrings
1 min. singles
1 min. squats
1 min. plank
1 min. superman
1 min. squats
Skill
Paralette shoot throughs
3 x 20
WOD
3 rounds
1 min. row (cals)
1 min. pull ups
1 min. burpees
1 min. rest
Score is total reps
Post
30-30-60-60-90-90-60-60-30-30
seconds in plank/flutter kicks
