Warm Up
Banded shoulders
7 mins. of
7 wall balls
7 jumping jacks
7 push ups
Strength
Snatch progressions
5 x 5
WOD
12 min. AMRAP
21 box jumps
15 kb swings
9 pull ups
Post
5 min. plank work
Foam roller on shoulders and hips
Warm Up
Jog 200m
30 lunges
25 push ups
20 squats
10 burpees
5 pull ups
Strength
Front squats
WOD
4 RFT
400m run/row
30 air squats
Post
25 russian twists
25 heel taps over kettle bell
25 knees to elbows in plank position
Warm Up
Pass throughs
2 rounds
1 min. singles
1 min. plank
1 min. squat hold
Skill
Double under work
1 min. ME
WOD
8 min. ladder
Wall balls
DUs
3/6
6/12
9/18
12/24
15/30
...keep climbing by 3/6 until time is up
Post
5 minutes planks
Plank, side plank, other side plank, superman, plank
Hi fives and enjoy the weekend!
Warm Up
Banded hamstrings
Junkyard dog
Strength
3 rounds with bar
1 min. bent over rows
1 min. curls
1 min. back squats
1 min. ring rows
*score is total reps
WOD
21-18-15-12-9-6-3
KB swings 53/35
Goblet squats 53/35
Post
Pigeon, lizard and foam rollers
Warm Up
Couch stretch
Mobility ball on shoulders
Arm circles, trunk twists, ankle mobility
2 rounds
30 PVC thrusters
5 burpees
Strength
5 x 2
Power clean
2 front squats
Push jerk
WOD
12 min. AMRAP
15 SDHP 95/65
25 bar hop overs (l/r=1)
200m run
Post
100 unbroken sit ups
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