Warm Up
1 min. singles
40 squats
30 push ups
20 sit ups
1 min. singles
Skill
500m max effort row
Combined 5 mins. plank
WOD
12 min. AMRAP
5 push press 95/65
30 bar hop overs
Post
100 med ball sit ups
Warm Up
400m jog
Shoulder openers and PVC stretching
3x
30 sec. chin above bar hold
10 hollow rocks
10 supermans
5 sit ups
Strength
Front Squat
6 x 3
65%-70-85-90-70-70
WOD
5 RFT
7 pull ups
14 box jumps
21 KB swings 53/35
Post
Hips and hammies!
Warm Up
Shoulders with PVC and bands
7 mins. of
10 mountain climbers
5 inch worms
20 leg raises
Strength
3 x 20 shoot throughs
3 x 10 ring push ups
WOD
For time
100 DUs
90 sit ups
80 air squats
70 KB swings
60 push ups
50 lunges
40 push press 45/35
30 thrusters
20 mountain climbers
10 burpees
Post
3 x 1 min. arm curls
30 second rest between rounds
Warm Up
Banded hips and floor stretches
200m jog
30 sit ups
20 squats
10 burpees
20 push ups
30 lunges
Strength
Deadlift
8 min. EMOM
3 reps at 70%
WOD
Tabata!
1 minute rest between rounds
KB swings 53/35
DUs
Box jumps 24/20
Pull ups
Post
5 mins. abs
Sitting running man
V-ups
Leg lifts
Plank - knees to elbows
Keep moving through...
Warm Up
Calves and hamstrings
3x
10 wall balls
10 med ball cleans
10 med ball push ups
Skill
Ring and bar muscle up work
WOD
3 RFT
5 burpees over bar
10 thrusters 95/65
20 weighted lunges 95/65
Post
3 x 20 ring hold leg lifts
Hip opening stretches
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