Warm Up
Banded shoulders
7 mins. of
7 wall balls
7 jumping jacks
7 push ups
Skill
Muscle up progressions
2 min. AMRAP
WOD
12 min. AMRAP
1 deadlift 135/95
1 pull up
20 DUs
2, 2, 20 DUs
3, 3, 20
4, 4, 20...
Post
Calves and hips
Warm Up
200m jog
Hamstring stretches
30 lunges
25 push ups
20 squats
10 burpees
5 pull ups
Strength
Deadlift
5 x 10 @ bodyweight
WOD
5 RFT
5 ring dips
7 sit ups
9 box jumps 24/20
Post
75 partner leg tosses
Warm Up
400m run/row
Pass throughs
2x
20 jumping squats
15 push ups
10 mountain climbers
Strength
Floor press
5 x 5 building to heavy
WOD
10-9-8-7-6-5-4-3-2-1
Deadlifts 95/65
Push press
Box jumps 24/20
Post
5 mins. athlete's choice
Happy Friday!
Warm Up
Couch stretch - 1 min. eaceh side
Arm circles, trunk twists, ankle mobility
2 rounds
20 hollow rock to superman transitions - don't let hands touch the floor!
10 burpees
Strength
3 x 15 T2B
3 x 10 knees to elbows
WOD
2 minutes on, 2 minutes off of each of the following:
Row for calories
Pull ups
Air squats
Burpees
Wall balls
Post
5 mins. coach's choice
August Challenge!
Warm Up
Pigeon & lizard
200m run
3 rounds
5 reverse burpees
10 hip bridges
15 push ups
Strength
Max plank hold
Max wall sit
WOD
8 RFT
8 thrusters 95/65
8 pull ups
8 burpees
Post
Couch and hamstrings
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