Blog
Warm Up
Shoulder mobility on floor - stretching and mobility ball
2 mins. run around room: high knees, butt kicks, etc.
Strength
Squat clean
8 min. EMOM
2 reps @ 60-70%
WOD
3 min. AMRAP
Cindy
Rest 2 minutes
3 min. AMRAP
Karen
Rest 2 minutes
3 min. AMRAP
Cindy
Post
100 partner med ball sit ups
Warm Up
6 mins. of
5 ring rows
10 push ups
5 burpees
Pass throughs
Strength
Front squat
10-8-6-6-3-1-1
Build to 1 rep max
WOD
For time
400m run
10 deadlifts 165/105
40 sit ups
8 deadlifts
30 sit ups
6 DL
20 sit ups
4 DL
10 sit ups
2 DL
5 sit ups
Post
Foam roll lats
Warm Up
400m run/row
Pass throughs
2x
20 jumping squats
15 push ups
10 mountain climbers
Strength
Push press
6 x 6 @ 70%
WOD
Mary
20 min. AMRAP
5 handstand push ups
10 single-leg squats (alternating legs)
15 pull ups
Post
5 mins. plank - athlete's choice!
Happy Weekend!
Warm Up
Couch stretch - 1 min. each side
Arm circles, trunk twists, ankle mobility
2x
20 hollow rocks to superman transition (don't let hands touch floor)
10 burpees
Strength
3 x 15 T2B
3 x 10 knees to elbows
WOD
3 rounds
200m run
10 pull ups
20 jumping lunges (L/R=2)
Post
5 mins. coach's choice
Warm Up
Pigeon & lizard
200m run
3x
5 reverse burpees
10 hip bridges
15 push ups
Strength
Deadlift
5 x 8 @ 60%
WOD
AMRAP
4 mins. squats
rest 3 mins.
4 mins. power cleans 135/95
rest 3 mins.
4 mins. push ups
rest 3 mins.
4 mins. SDHP 95/65
Post
Couch and hamstrings
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
