Warm Up
200m jog
1 min. squats
1 min. plank
1 min. superman
1 min. jumping jacks
Skill
L Sits
3 rounds max hold
WOD
5 RFT
200m run
20 push ups
20 squats
Post
Roll out IT bands
Mobility ball on glutes
Warm Up
Pass throughs
1 min. singles
20 jumping squats
20 push ups
5 burpees
20 sit ups
20 knee tucks
Strength
Front Squats
5 x 5 build to heavy (no dropping)
WOD
15 min. AMRAP
10 SDHP w/KB
20 overhead weighted lunges 45/25 (L/R = 2)
10 pull ups
200m run
Post
2 mins. russian twists as a group while passing a light med ball
Hi fives and enjoy the weekend!
Warm Up
400m jog
Couch stretch
1 min. squats
1 min. plank
1 min. superman
1 min. squats
Skill
Muscle up progressions
Max ring hold
WOD
3 RFT
15 T2B
20 KB swings 53/35
25 burpees
Post
Pigeon, lizard, and foam rollers
Warm Up
Couch stretch, 1 min. each side
Mobility ball on shoulders
Arm circles, trunk twists, ankle mobility
2 rounds:
30 PVC thrusters
5 burpees
Strength
Shoulder press & push press progression
EMOM 10
2 @ 60%
WOD
5 rounds
7 ring dips
15 wall balls 20/14
21 deadlifts 135/95
Post
75 unbroken sit ups
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