Warm Up
Banded shoulders
7 mins of:
7 wall balls
7 jumping jacks
7 push ups
Skill
Muscle up progressions
2 min. AMRAP
WOD
9-7-5
Power cleans 135/95
90-70-50
DUs
9 power cleans then 90 DUs, etc...
Post
Calves and hips
Warm Up
Jog 200m
Hamstrings
30 lunges
25 push ups
20 squats
10 burpees
5 pull ups
Strength
Deadlifts
5 x 10 @ bodyweight
WOD
Tabata
KB swings 53/35
Pull ups
Squats
Row
1 min. rest in between movements
Post
75 partner leg tosses
Warm Up
Back and hamstring stretches
3 min. singles
20 reveres burpees
Skill
Double unders :)
3 x 1 min. ME
Keep working those PRs!
WOD
16 min. AMRAP
1 ball slam 20/14
1 wall ball
1 burpee
then 2 ball slams, 2 wall balls, 2 burpees...
3,3,3,4,4,4...
Post
5 min. normal plank
rest as needed
Warm Up
200m jog
Banded shoulders
50 jumping jacks
50 sit ups
50 squats
20 bar hang/lat engagements
Strength
30 Turkish get ups
Heavy as possible
WOD
5 rounds
20 weighted box step ups 24/20, 53/35
20 KB swings
Post
Mobility class at 6:30pm!
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