Warm Up
Pigeon/Lizard
200m run
3x:
5 reverse burpees
10 hip bridges
15 push ups
Strength
20 Turkish get ups
As heavy as possible
WOD
30-20-10
KB Swings 53/35
KB Push press L/R=2
KB Lunges (pass between legs)
Post
100 med ball sit ups
Warm Up
Banded shoulders
7 mins. of:
10 box step ups
10 jumping jacks
10 push ups
Strength
Hang power clean
10-8-6-6-3-1-1
Build to heaviest possible
WOD
11 min. AMRAP
11 box jumps 24/20
11 sit ups
11 pull ups
Post
3 x 1 minute wall sit holding weight plate in front
1 minute rest in between sets
Warm Up
Jog 200m
Couch stretch
30 lunges
30 push ups
30 squats
10 burpees
Skill
Pull up work
10 scap pull ups
10 strict pull ups
10 superman/hollow rocks
5 1, 2, 3s, focusing on big pull on the 3
1 min. max effort pull ups
WOD
For time:
20 burpees
50 DUs
40 wall balls
30 T2B
40 push ups
50 DUs
20 burpees
Post
60 ring hold leg lifts
Warm Up
Shoulder stretching/mobility with barbell (working that front rack position)
3x
30 jumping jacks
20 squats
10 push ups
Strength
Back squat
6 x 3 @ 70%
WOD
21-15-9
Thrusters
Push ups
Sit ups
Post
5 min. coach's choice abs
Warm Up
2x
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk down and back
Skill
Handstand push up work
2 min. AMRAP
WOD
20 min. AMRAP
10 Deadlifts 135/95
30 bar hop over (L/R=2)
1 minute rest
Post
Shoulder mobility with PVC and bands
Warm Up
Pigeon/lizard
200m run
3x
5 reverse burpees
10 hip bridges
15 push ups
Strength
Jerk from rack
5 x 5
focus on form - build to heavy if form is solid
WOD
5 minutes of
5 pull ups
10 jumping squats
rest 2 minutes
5 minutes of
5 burpees
10 sit ups
Post
1 min. plank
1 min. side plank
1 min. side plank
1 min. plank while rolling med ball to each other
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!