Blog
Warm Up
100 singles
PVC shoulders
2x
25 squats
20 PVC push press
15 PVC thrusters
Strength
8 min. EMOM
2 clusters every minute
As heavy as possible, using the same weight the entire time
WOD
3 rounds
200m run
22 KB swings 53/35
11 box jumps 24/20
Post
Mobility ball on shoulders
Warm Up
Banded shoulder stretches
200m run
2x
20 hollow rocks
20 supermans
20 sit ups
Finish with a 200m run
Skill
Body smash with barbell
WOD
For time
200m walking lunges
100 double unders
50 T2B
Post
4 x 25 russian twists with bumper plate
Warm Up
Wrists and shoulders
2 mins. running around gym, high skips, butt kicks, etc.
1 min. squat hold
1 min. plank
1 min. singles
1 min. hollow rock
Strength
Kettlebell sequence
2-4-6-8-10
KB Swings
1 arm KB swings (L/R=2)
Front squat
1 armed thruster
WOD
Angie
100 pull ups
100 push ups
100 sit ups
100 squats
Post
5 min. planks
Plank, side, side, superman, plank
Hi-five and have a good weekend!
Warm Up
100 jumping jacks
Monster walks and lateral banded walks around gym
3x
5 standing to inverted against wall
10 lat pulls from bar
20 sec. chin above bar hold
Strength
Deadlift
5 x 5 @ 70%
Warm up to weight
WOD
3 RFT
800m run
50 sit ups
Post
Pigeon, lizard, happy baby, and rollers on back
Warm Up
400m jog
Theraband shoulders
Skill
Accessory work
3 x 20 lat raises with dumb bells, front and side
3 x 20 calf raises (toes on plate) holding weight plate
WOD
For time
10-9-8-7-6-5-4-3-2-1
Cleans 135/95 (full depth squat)
Bar over burpees
Post
100 unbroken sit ups
Beg: 2 x 25
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
