Blog
Warm Up
200m jog
100 walking lunges
EMOM do 5 burpees
Strength
100 partner medball sit ups (each person does 100)
then...
100 med ball tosses to wall (50 each side, standing 6-8' from wall, body is perpendicular to wall)
WOD
5 RFT
400m run
20 wall balls 20/14
Post
Banded hip stretches and mobility
Warm Up
Shoulders with band and rollers
3x
30 jumping jacks
20 air squats
10 push ups
Strength
Push press
Rx: 10-8-6-4-2-10-10
Light-Heavy-Light
WOD
12 min. AMRAP
30 weighted lunges 45/25 L/R=2 (holding weight above head)
30 DUs
Modify: no weight on lunges
Post
3x
1 min. plank
30 sec. rest
Warm Up
Shoulder stretching/mobility with barbell
3x
30 jumping jacks
20 squats
10 push ups
Strength
Back squat
6 x 3 @ 70%
WOD
21-15-9
Pull ups
KB swings 53/35
Squats
Post
5 mins. coach's choice abs!
Warm Up
2x
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk down and back
Skill
Handstand push ups
2 min. AMRAP
WOD
15 min. AMRAP
5 power snatches 95/65
5 handstand push ups
10 bar hop overs
Post
3 x 20 knee to elbows in plank position
Warm Up
Shoulder mobility and bands
3x
10 wall balls
20 Russian KB swings
Strength
Clean & Jerk
Build to heavy
WOD
7 minutes of
10 sit ups
20 weighted lunges (plate overhead 45/24)
rest 2 minutes
5 minutes
repeat
rest 1 minute
3 minutes
repeat
Post
Hollow rock holds
3 x max hold
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
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
