Warm Up
400m jog
PVC shoulders
Junkyard dog
Strength
3 x 10 cossack squat w/weight in front (L/R=1)
WOD
100 back squats with bar
Anytime you stop, even for a second, do 10 burpees
Post
50 plank to push up transitions
Warm Up
Pass throughs
100 jumping jacks
3x
30 Russian KB swings
10 supermans
10 hollow rocks
Strength/Skill
1 min. max burpees
1 min. max calorie row
WOD
September Challenge!!
10 min. AMRAP
20 knee tucks
15 handstand push ups
10 sit ups
Post
3 rounds of 20 Russian twists w/weight
Warm Up
Shoulders with PVC and bands
7 minutes of
10 mountain climbers
5 inch worms
20 leg raises
Strength
3 x 20 lunges with back leg on box
WOD
For time:
800m run
50 push press 45/35
400m run
50 KB swings 53/35
200m run
50 wall balls
Post
3 x 1 min. arm curls
30 sec. rest in between rounds
Warm Up
Banded hips and floor stretches
200m jog
30 sit ups
20 squats
10 burpees
20 push ups
30 lunges
Strength
3x10
Ring push ups
Dumbbell shoulder press
WOD
10 min. EMOM
3 pull ups
5 squats
7 sit ups
Post
5 min. abs
Sitting running man
V-Ups
Leg lifts
Plank, knees to elbows
Keep moving through it...
August Challenge!
Warm Up
Pigeon/lizard
200m run
3 rounds
5 reverse burpees
10 hip bridges
15 push ups
Strength
Max plank
Max wall sit
WOD
8 RFT
8 thrusters 95/65
8 pull ups
8 burpees
Post
Couch and hamstrings
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