Warm Up
Banded shoulders
7 mins. of
7 wall balls
7 jumping jacks
7 push ups
Strength
Bring Sally Up squats with plate/barbell overhead
WOD
11 min. AMRAP
20 KB swings 53/35
20 box step ups with KB (L/R=2)
Post
100 partner med ball sit ups
Warm Up
200m jog
25 squats
25 sit ups
25 hollow rocks
25 knee tucks
25 lunges
200m jog
Skill
1 minute burpees
rest 2 minutes
1 minute handstand push ups
WOD
July Challenge! We'll repeat this workout at the end of the month.
For time
200m run
5 rounds
25 sit ups
25 squats
25 box jumps
200m run
Post
Goals on board!
Warm Up
400m jog
KB walk around room (arm at 90 degrees)
10 wall balls
KB lunges (arm at 90)
10 wall balls
400m jog
Skill
Handstand balance work
Max handstand hold
WOD
3 rounds
1 min. renegade rows 30/20 dumbbells
1 min. DUs
1 min. row (cals)
1 min. KB swings 53/35
1 min. rest
Post
50 hollow rocks
50 back extensions
Warm Up
200m jog
Shoulder opening stretches
3x
100 singles
50 squats
25 push ups
Strength
Review Bear Complex movements
WOD
Bear complex
5 rounds of 7 reps
Score is heaviest possible weight
Post
Couch stretch
Calves
Warm Up
Hips and hamstring stretches
2x
1 min. singles
1 min. squats
1 min. sit ups
1 min. Russian KB swings
Strength
Hang Snatch
5 x 5
light weight, focus on form
WOD
5 RFT
21 DUs
15 pull ups
9 push press 95/65
Post
5 min. planks
Have a fun and safe holiday and we'll see you all at the gym on Wednesday!
Warm Up
Pass throughs
100 jumping jacks
3x
30 Russian KB swings
10 supermans
10 hollow rocks
Strength
Back Squat
6 x 8 @ 60%
WOD
15 minutes
30 seconds burpees
30 seconds rest
*score is total reps
Post
3 rounds of 20 Russian twists with weight
Warm Up
400m run/row
Pass throughs
2x:
20 box step ups
15 push ups
10 squats
5 burpees
Strength
Monthly Challenge!
Compare to 5/29/17 by clicking here
2 min. AMRAP
Squats with barbell 45/35
WOD
For time:
400m
40 deadlifts 95/65
20 burpees over bar
400m run
Post
100 partner leg tosses
Warm Up
2x:
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk down and back
Strength
Push press
5 x 10 @ 60%
WOD
5 RFT
10 OHS 95/65
10 pull ups
10 push ups
Post
Shoulder mobility work
BBQ tonight at 7pm!
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