Blog
Warm Up
Banded shoulders and chest openers
2 min. run around room
2x
30 Russian KB swings
10 reverse burpees
Strength
Snatch work
Review form then build to heavy
5 x 5
WOD
9 min. AMRAP
3 C2B
6 squats
9 KB swings 53/35
Post
KB smash on calves and mobility ball on booty
Warm Up
400m run/row
Pass throughs
2x
20 jumping squats
15 push ups
10 mountain climbers
Strength
Deadlift
6 x 3
Build to 80%
WOD
For time:
200m run
3 rounds
20 wall balls
10 knees to elbows
200m run
Post
3 x 25 ring hold leg lifts
Warm Up
200m jog
1 min. squats
1 min. plank
1 min. superman
1 min. jumping jacks
Skill
Push Ups
5x5 weighted, build to heaviest set of 5
WOD
3 min. AMRAP
Cindy
rest 2 min.
3 mins. deadlifts 95/65
rest 2 min.
3 min. AMRAP
Cindy
score is rounds of Cindy and reps of DLs
Post
5 mins. coach's choice abs
Warm Up
Pass throughs
1 min. singles
2x
5 strict pull ups
20 leg lifts
10 push ups
1 min. singles
Strength
Front squat
10-8-6-4-2-2-10
Light to heavy, finish light
WOD
With a running clock*:
4 mins. power cleans 95/65
3 mins. burpees
2 mins. goblet squats 53/35
1 min. pull ups
*score is reps
Post
Circle of friends 2 mins.
Warm Up
Couch
Arm circles, trunk twists, ankle mobility
2x
20 hollow rocks to superman transition
10 burpees
Strength
Shoulder press
5x5 build to heaviest possible then 1 set of 10 at 50%
WOD
5 RFT
200m run
15 SDHP 95/65
Post
3x20 100 partner med ball twists
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
