Blog
Warm Up
Banded shoulders
Stretch calves and hamstrings
2 min. run around room
2x
20 one-legged squats (scale from box)
20 push ups
Skill
400m jog as a team, then each athlete carries a plate and runs 200m (45/25)
Once run is complete each athlete gets in squat hold until everyone finishes
Score is total time for class to finish
WOD
12 min. AMRAP
5 box over burpees
10 pull ups
15 kb swings 53/35
Post
Banded shoulders
Mobility ball on feet
Warm Up
400m run/row
Pass throughs
2x
20 box step ups
15 push ups
10 squats
5 burpees
Strength
Monthly Challenge!
2 min. AMRAP
Squats with barbell 45/35
WOD
Monthly Challenge!
For time:
400m run
40 deadlifts 95/65
20 burpees over bar
400m run
Post
100 partner leg tosses
Warm Up
Pass throughs
1 min. singles
20 jumping squats
20 push ups
5 burpees
20 sit ups
20 knee tucks
Skill
Parallette handstand push up progressions
WOD
AMRAP
4 rounds
1 min. row (cals)
1 min. pull ups
1 min. KB swings
1 min. rest
Post
3 x 20 russian twists with 25/10# plate
Happy Weekend!
Warm Up
400m jog
Couch stretch
1 min. squats
1 min. plank
1 min. superman
1 min. squats
Strength
Squat clean
10 (light)-6-4-4-2-2
WOD
Max air squats without stopping (no resting or long pauses!)
rest 2 min.
Max push ups without stopping (can rest in plank position)
rest 2 min.
Max sit ups without stopping
rest 2 min.
Max burpees without stopping
Post
50 partner leg tosses
Make sure your goals are up on the board!
Warm Up
Couch stretch 1 min. each side
Mobility ball on shoulders
Arm circles, trunk twists, ankle mobility
2 rounds
30 PVC thrusters
5 burpees
Skill
Pistol practice
3 x 20
WOD
Chip Away
200m run
100 DUs
50 DB snatches
25 goblet squats
50 DB snatches
100 DUs
200m run
Post
5 min. plank
Front, side, side, front, superman
Banded stretches
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
