Warm Up
Banded shoulders and banded walks
3 rounds
10 hollow rocks
10 supermans
10 jumping squats
Skill
Pull up progressions
1 min. AMRAP
WOD
10 rounds for time
9 thrusters 95/65
9 bar over burpees
Post
KB smash on calves and mobility ball on booty
Warm Up
Pass throughs and banded hamstrings
3 rounds
30 jumping jacks
20 air squats
10 push ups
5 burpees
Strength
Deadlift
5x5 @ 70%
WOD
100 KB swings 53/35
100 sit ups
100 wall balls 20/14
Post
3x25 ring hold leg lifts
Warm Up
200m jog
KB walk around room
10 wall balls
KB lunges with KB at 90 degrees
10 wall balls
Strength
Push press
5 x 10 @ 50%
WOD
12 min. AMRAP
1 muscle up (bar or rings)
20 sit ups
30 squats
40 singles
Warm Up
Pass throughs
2 rounds
1 min. singles
1 min. squats
1 min. sit ups
1 min. singles
1 min. squats
1 min. singles
Skill
Muscle up progressions
WOD
3 RFT
400m run
20 wall balls
15 jumping pull ups
Post
5 sets
20 supermans/20 hollow rocks
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