Blog
Warm Up
200m jog
30 lunges
25 push ups
20 squats
10 burpees
5 pull ups
Strength
Back squats
10-10-6-4-2-2-8-8
Build light to heavy
WOD
Nancy
5 rounds
400m run
15 overhead squats 95/65
Post
30 russian twists
30 heel taps over KB
30 knees to elbows in plank position (L/R=1)
Warm Up
Hip openers
200m jog
1 min. squats
1 min. plank
1 min. superman
1 min. jumping jacks
200m jog
Strength
Push ups
2 x 10 w/o weight
5 x 5 w/weight, building to heaviest set of 5
Double under work!
WOD
200m run
500 DUs for time
200m run
Post
5 min. abs, coach's choice
Warm Up
Pass throughs
1 min. singles
2x
5 strict pull ups
20 leg lifts
10 push ups
1 min. singles
Strength
Deadlift
10-8-6-4-2-2-10
Light to heavy, finish light
WOD
With a running clock:
4 mins. shuttle run between east and west walls (down and back is 1)
3 mins. hang cleans 135/95
2 mins. handstand push ups
1 min. pull ups
Score is reps
Post
Circle of friends
Warm Up
Couch stretch, 1 min. each side
Arm circles, trunk twists, ankle mobility
2x
20 hollow rock to superman transitions, don't let hands touch ground! (10 each side)
10 burpees
Strength
Seated shoulder press
5 x 5
Build to heaviest possible, then 1 x 10 @ 50%
WOD
5 RFT
200m run
15 SDHP 95/65
Post
100 partner med ball twists
Warm Up
Banded shoulders
Stretch calves and hamstrings
2 min. run around room (high knees, butt kicks, etc.)
2x
20 pistols
20 push ups
Strength
L sit holds
Accumulate 3 total minutes of hold
3 x 20 shoot throughs
Max 1 min. bench press with bar (reps)
WOD
12 min. AMRAP
10 weighted box step ups 53/35 L/R=2
10 pull ups
10 KB swings
Post
5 min. coach's choice
Banded shoulders & lacrosse ball on feet
Thursday's 6:30pm class will now be open gym time, with a focus. You're welcome to do whatever you like (work those double unders, work on squat form, mobility), but we'll have a different focus each week in case you need a suggestion for what to work on or you'd like some extra attention in a certain area.
This hour will not be like a regular class. It won't be structured, just free time with a coach present if you have any questions or would like feedback on form, ideas for different progressions, etc. We'll post the focus for the week at the gym and here on the blog at 8pm Wednesday nights.
Warm Up
400m run/row
Pass throughs
2x
20 box step ups
15 push ups
10 squats
5 burpees
Strength
Front squat
10-8-6-4-2-2-10
Light to heavy, finish light
WOD
For time
400m run
40 deadlifts 95/65
40 burpees over bar
40 sit ups
400m run
Post
100 partner leg tosses
Center, left, right
Warm Up
200m jog
KB walk around room (arm at 90)
10 wall balls
KB lunges around room (arm at 90)
10 wall balls
Strength
Push press
5 x 6 @ 60%
WOD
15 min. AMRAP
1 muscle up (bar or ring)
15 sit ups
20 KB swings 53/35
25 DUs
Post
Shoulders mobility
Warm Up
Pass throughs
2x
1 min. singles
1 min. squats
1 min. sit ups
1 min. singles
1 min. squats
1 min. singles
Skill
Muscle up progressions
WOD
3 RFT
200m run
30 wall balls 20/14
10 burpee pull ups
Post
5 rounds
20 supermans/20 hollow rocks
Stretch hamstrings
Warm Up
Couch stretch, 1 min. each side
30 ball slams
30 side to side passes (ball touches wall on each side)
30 med ball cleans (full squat)
30 jumping jacks
Skill
Double under progression
Max singles in 1 min.
Max doubles in 1 min.
WOD
5 min. AMRAP
10 box jumps
20 DUs
2 min. rest
5 min. AMRAP
10 pull ups
10 squats
Post
3 rounds
25 med ball sit ups
Mobility ball on glutes and shoulders
