Warm Up
400m jog
3 rounds
10 PVC thrusters
10 box step ups
Push Press
Build to max effort
WOD
For time
21-18-15-12-9-6-3
Wall balls
KB swings
Post
KB smash on calves
Mobility ball on booty
Warm Up
Couch stretch
90 seconds JJ's
10 turkish get ups
90 seconds JJ's
Squats
2 x 10
1 x 6 @ 60%
2 x 4 @ 70%
2 x 3 @ 80%
1 x 10 @ 50%
WOD
For time:
400m run
100 squats
100 sit ups
50 squats
50 sit ups
25 squats
25 sit ups
400m run
*compare to 4/4/17! Click here to see results from that day.
Post
5 mins. abs - coach's choice
Warm Up
Shoulder stretching/mobility with barbell
Strength
8 min. EMOM
Squat cleans
3 @ 60%
WOD
For time:
10 push press
200m run
9 push press
200m run
8...
200m...
etc.
Post
100 partner leg tosses
Warm Up
2 rounds
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk down and back
Skill
Parallette shoot throughs
3 x 15
WOD
5 RFT
10 deadlifts 135/95
20 hand release push ups
30 double unders
Post
50 med ball sit ups
50 supermans
Warm Up
Pigeon/lizard
200m run
3 rounds
5 reverse burpees
10 hip bridges
15 push ups
Skill
Find max box jump & max effort 500m row
AMRAP
2 mins. burpees
2 mins. rest
2 mins. med ball cleans
2 mins. rest
Post
Shoulder mobility
Goals on the board!
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