Warm Up
1 min. singles
40 squats
30 push ups
20 sit ups
1 min. singles
Skill
500 m max row
Combined 5 mins. of plank
WOD
13 min. AMRAP
20 double unders
5 pull ups
20 sit ups
Post
100 med ball sit ups
Warm Up
400m jog
PVC shoulder openers
3 x
30 sec. chin hold over bar
10 hollow rocks
10 supermans
5 sit ups
Strength
Front squat
6 x 3
60%-70-80-85-70-70
WOD
Grace
30 clean and jerks 135/95
Post
Hips and hamstrings
Warm Up
200m jog
Banded hip openers
Junk yard dog
Skill
Double unders!!
3 mins. singles
Stretch and DU progression
3 rounds
1 min. max singles
WOD
10, 9, 8...1
Deadlifts 135/95
Burpees
Sit ups
Post
3 x 20 Russian twists with plate 45/25
Happy Weekend!
Warm Up
Pass throughs
2x
5 strict pull ups
20 leg lifts
10 push ups
1 min. singles
Strength
Bent over rows
5 x 10 using light weight
WOD
For time
50 goblet squats 53/35
40 dumbbell snatch 30/20
30 KB push ups (l/r=2, alternate each rep)
20 KB clean and press
10 KB swings
Post
Mobility of choice
Goals on the board!
Warm Up
Couch stretch, 1 min. each side
Banded ankle mobility
7 mins. of
10 wall balls
20 jumping jacks
10 sit ups
Skill
Handstand hold to walking progression
WOD
6 RFT
20 box jumps
10 handstand push ups
5 pull ups
Post
5 min. plank
Front, side, side, front, superman
Banded stretches
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