Blog
Warm Up
Couch stretch, 1 min. each side
3 rounds
Crab walk, bear crawl around room
Bring Sally Up squats
Skill
DU progression
Max singles in 1 min.
Max DUs in 1 min.
WOD
5 min. AMRAP
10 push ups
10 DUs
2 min. rest
5 min. AMRAP
10 burpees
10 squats
Post
3 rounds
25 med ball sit ups
Warm Up
90 sec. jumping jacks
Pass throughs/shoulder PVC
3 rounds
25 squats
20 sit ups
15 ring rows
Strength
Power cleans
Build to heaviest
WOD
Tabata (1 min. rest in between)*
Row (calories)
Sit ups
Push-ups
Wall balls
*lowest # of reps in each round is your score
Post
Foam roll the legs and back
Warm Up
Banded shoulders
2 min. run around room (high knees, etc.)
2 rounds
20 hollow rocks
20 supermans
20 sit ups
Strength
Deadlift
5 x 3 @ 70%
WOD
4 RFT
21 T2B
15 burpees
9 KB swings
Post
Coach's choice 5 min. abs
Warm Up
Pass throughs
2 rounds
1 min. russian KB swings
1 min. squats
1 min. KB push ups
Strength
1600m row/run at mellow pace
WOD
Cindy
20 min. AMRAP
5 pull ups
10 push ups
15 squats
Post
3 x 20 windshield wipers
Happy weekend!
Warm Up
Banded hamstrings
1 min. singles
1 min. squats
1 min. plank
1 min. superman
1 min. squats
1 min. singles
Strength
Turkish get ups
20 unweighted
20 w/weight
WOD
13 min. AMRAP
200m run
13 sit ups
13 KB SDHP 53/35
Post
Tricep smash
Warm Up
Couch stretch
Mobility ball on shoulders
Arm circles, trunk twists, ankle mobility
2 rounds
30 squats
5 burpees
Skill
Handstand progressions, work up to max hold
WOD
10 RFT
5 OHS 95/65
10 DUs
Post
5 mins. plank
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
