Blog
Warm Up
Shoulder mobility on floor
10x down dog to up dog
2 mins. run around room: high knees, butt kicks, etc.
Strength
Deadlift
8 min. EMOM
3 reps @ 60-70%
WOD
3 RFT
4 min. AMRAP then 2 min. rest
5 push ups
5 hang power clean 135/95
10 jumping lunges
Post
100 partner med ball sit ups
Warm Up
6 mins. of
5 ring rows
10 push ups
5 burpees
...then pass throughs
Strength
4 x 10
Back squats
50% of body weight
3 second pause at the bottom
WOD
3 RFT
400m run
30 squats
rest 1 minute
Post
3 x 20 windshield wipers
Foam roll IT bands
Warm Up
400m jog
KB walk around room (arm at 90)
10 wall balls
KB lunges (arm at 90)
10 wall balls
Strength
Front squat
7 min. EMOM
5 reps @ 50% body weight
WOD
12 min. EMOM
2 pull ups
5 push ups
Max squats
*score is total number of squats
Post
75 total partner leg tosses
Hip stretches/foam roller
Warm Up
PVC pass throughs
"360" lunges (one foot is planted, then lunges around in a circle in each direction, should do 8 each cycle around)
200m jog
20 squats with wall ball overhead
20 lunges with wall ball overhead with one arm
20 wall balls
200m run
Strength
Weighted push ups
Build to heavy 1 rep max
WOD
Option Day!
Strength option:
12 min. to build to 1 rep max deadlift
12 min. to build to 1 rep max push press
Cardio option:
800m run
rest 1 minute
400m run
rest 1 minute
200m run
rest 1 minute
400m run
rest 1 minute
800m run
Post
1 min. max burpees
Banded shoulders and PVC
Warm Up
Couch stretch, 1 min. each side
Arm/wrist circles
3x
Crab walk, bear crawl
10 superman/hollow rocks on bar
20 light russian KB swings
Skill
Squat therapy against wall
Working into OHS form with PVC
WOD
10-9-8-7-6-5-4-3-2-1
Push press
Back squat
SDHP
Post
50 med ball sit ups (each) with partner
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
