Warm Up
Banded shoulders
7 mins. of
7 wall balls
7 jumping jacks
7 push ups
Strength
Overhead squats
5 x 5 building to heavy
WOD
11 min. AMRAP
11 KB swings 53/35
22 sit ups
33 DUs
Post
3 x 30 Russian twists with weight
Warm Up
200m jog
25 squats
25 sit ups
25 hollow rocks
25 supermans
25 knee tucks
25 lunges
200m jog
Strength
1 min. burpees
rest 2 minutes
1 min. handstand push ups
WOD
July Challenge!!
For time
200m run
then:
5 rounds
25 sit ups
25 squats
25 box jumps 24/20
finish with 200m run
Click here to compare to 7/10/17
Post
Goals on the board!
Warm Up
Back and hamstring stretches
3 mins. singles
20 reverse burpees
Strength
Max plank hold
WOD
15 min. AMRAP
10 dumbbell snatch 30/20
10 handstand push ups
200m run
Post
5 mins. plank
Warm Up
200m jog
Banded shoulders
50 jumping jacks
50 sit ups
50 squats
20 bar hang/lat engagements
Skill/Strength
2 x 20 shoot throughs
3 x 10 ring dips
Alternate between sets
WOD
6 RFT
1 muscle up
2 squat cleans 135/95
3 deadlifts
4 reverse burpees
5 jumping squats
Post
Mobility class tonight at 6:30pm!
Warm Up
Couch stretch and coffee
3x
5 burpees
20 Russian KB swings
Skill
Double Unders :)
3 x 1 min. max effort
Keep working on those PRs!
WOD
5 minutes of
20 DUs
20 air squats
20 push ups
rest 3 minutes
5 minutes of same as above
Post
3 x 20 windshield wipers
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