WOD Tuesday 4/18/17

Warm Up

3 min. singles

Pass throughs/shoulder PVC

2 rounds

25 squats

20 PVC push press

15 PVC thrusters

Strength

EMOM 8

Clusters

Use the same weight throughout

WOD

For time

800m run

20 T2B

400m run

20 T2B

200m run

Post

Shoulder work w/mobility ball (floor & wall)

WOD Monday 4/17/17

Warm Up

Banded shoulders

200m run

2 rounds

20 hollow rocks

20 supermans

20 sit ups

200m run

Strength

Push ups

Build to heavy weighted max

WOD

For time

10 rounds*

7 KB swings 53/35

7 box jumps 24/20

7 burpees

*rest 20 seconds after completing each round

Post

4 x 25 russian twists with bumper plate

WOD Friday 4/14/17

Warm Up

200m jog

3 rounds

15 knee tuck jumps

10 sit ups

5 dips

Strength

Squat review

5 x 2 @ 75%

WOD

Nicole

Post

100 partner med ball twists

WOD Thursday 4/13/17

Warm Up

Pass throughs

Crab walk & bear walk

5 wall climbs

20 squats

20 push ups

200m jog

Strength

Seated shoulder press

5 x 5 as heavy as possible

WOD

For time:

40 kb swings 53/35

1 min. plank

40 burpees

1 min. plank

40 kb swings

Post

Banded shoulders and PVC shoulders

WOD Wednesday 4/12/17

Warm Up

Couch stretch 1 min. each side

Arm circles, trunk twists, ankle mobility

3 rounds

5 burpees

10 knee tucks

10 wall balls

Strength

Power clean

6 x 3 build to heavy

WOD

For time

100 push press 95/65

*every time you stop do 10 burpees

Post

100 partner leg tosses

WOD Tuesday 4/11/17

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

WOD Monday 4/10/17

Warm Up

Banded shoulders  

Stretch calves and hamstrings  

2 min. run around room

2 rounds

10 deficit push ups  

10 deficit squats

Strength 

Deadlift

10-5-3-2-1-1-1

WOD 

Tabata

Row (cals)

Hang power cleans 35/45

Burpees

Push press 35/45

Post 

5 min. abs

WOD Friday 4/7/17

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!

WOD Thursday 4/6/17

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

WOD Wednesday 4/5/17

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