Warm Up
Banded walks
2 rounds
10 hollow rocks
10 supermans
200m run
Skill
Handstand progressions
WOD
5 RFT
21 wall balls 20/14
15 pull ups
400m run
Post
Banded hip stretches and mobility
Warm Up
Shoulders with band and rollers
3 rounds
30 jumping jacks
20 air squats
10 push ups
Strength
Squat review
10-8-6-4-2-10-10
light-heavy-light
WOD
10 min. AMRAP
30 weighted lunges 45/25 (l/r=2) holding weight above head
20 sit ups
10 push ups
Post
3 rounds
1 min. plank
30 sec. rest
Warm Up
400m job
KB walk around room (arm at 90 degrees)
10 wall balls
KB lunges
10 wall balls
Strength
Jerk press
5 x 5
WOD
50-40-30-20-10
Double unders and sit ups
Post
75 partner leg tosses
Hip stretches/rollout
Warm Up
Pass throughs
1 min. singles
1 min. squats
1 min. sit ups
1 min. singles
1 min. squats
1 min. singles
Strength
Deadlift
10-10-6-6-2-2-8-8
*light to heavy to light
WOD
100 burpees for time
Post
Banded shoulders and shoulder PVC
Warm Up
Couch stretch 1 min. each side
3 rounds
Crab walk around room
Bear crawl around room
2 rounds
10 supermans
10 wall balls
20 light russian KB swings
Skill
Squat therapy against wall
WOD 1
400m run for time
WOD 2
2 rounds
1 min. ME, 1 min. rest of:
Back squats 45/35
Push press 45/35
Arm curls 45/35
Sit ups
Hang clean 45/35
*score is total reps
Post
50 (each) med ball sit ups with partner
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)
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
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
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
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