Warm Up
Couch stretch and coffee
3x
5 burpees
20 russian KB swings
Strength
15 min. to build to max squat
15 min. to build to max push press
15 min. to build to max power clean
Post
400m jog and stretch
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.