Blog
Warm Up
90 sec. jumping jacks
Pass throughs/shoulder PVC
3x
25 squats
20 sit ups
15 ring rows
Strength
Power cleans
5 x 3 @ 70-80%
WOD
Tabata
1 min. rest between rounds
Sit ups
Back squat 45/35
Push press 45/35
Bar hop overs
Final score is lowest number of reps
Post
Foam roll legs and back
Warm Up
Banded shoulders
2 min. run around room (high knees, butt kicks, crab walk, skip, etc...)
2x
20 hollow rocks
20 supermans
20 sit ups
Strength
Deadlift
5 x 3 @ 70-80%
Warm up to this weight
WOD
10 min. AMRAP
5 T2B
10 burpees
15 KB swings 53/35
Post
Coach's choice of 5 min. abs
Warm Up
400m jog
KB walk around room (arm at 90)
10 wall balls
KB lunges (arm at 90)
10 wall balls
400m jog
Skill
5 rounds
1 min. double unders
1 min. rest
WOD
4 RFT
1 min. dumbbell snatch 30/20
1 min. box jumps 24/20
1 min. DB burpees
1 min. rest
Post
50 hollow rocks
50 back extensions
Warm Up
200m jog
Shoulder opening stretches
3x
100 singles
50 squats
25 push ups
Strength
Overhead squat
5 x 5 building to as heavy as possible
WOD
6 RFT
400m run
2 min. rest
Post
Couch stretch and stretch/smash calves
Warm Up
Hamstring and hip stretches
2x
1 min. singles
1 min. squats
1 min. sit ups
1 min. Russian KB swings
Strength
Hang snatch
5 x 5 at light weight, focusing on form!
WOD
3 RFT
21 KB swings 53/35
15 pull ups
9 goblet squats
Post
5 min. plank, mix it up as needed
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
