Blog
Warm Up
Pass throughs
100 jumping jacks
3x
30 Russian KB swings
10 supermans
10 hollow rocks
Skill
1 min. max burpees
1 min. max calorie row
WOD
September Challenge!
10 min. AMRAP
20 knee tucks
15 HSPU
10 sit ups
*Click here to compare to 9/4/17
Post
3 x 20 Russian twists with weight
Warm Up
Shoulder stretching/mobility with barbell
1 min. jumping jacks
3x
20 squats
10 sit ups
5 reverse burpees
Strength
Squat clean
8 min. EMOM
3 reps @ 60%
WOD
For time
10 push press 95/65
200m run
9 push press
200m run
8 pp...
200m run
...
1 pp
200m run
Post
100 partner leg tosses
Warm Up
Pass throughs
2x
10 inch worms
10 push ups
Bear crawl & crab walk down and back
Skill
Parallette shoot throughs
3 x 15
WOD
5 RFT
10 deadlifts 185/115
20 hand release push ups
30 DUs
Post
50 med ball sit ups
50 supermans
Warm Up
Pigeon/lizard
200m run
3x
5 reverse burpees
10 hip bridges
15 push ups
Skill
Max box jump height
500m row max effort
WOD
AMRAP
2 mins. dumbbell burpees
1 min. rest
2 mins. med ball cleans
1 min. rest
2 mins. thrusters 45/35
1 min. rest
2 mins. burpees
Score is total reps
Post
Shoulder mobility ball work
Warm Up
Banded shoulders
7 mins. of
7 wall balls
7 jumping jacks
7 push ups
Strength
Snatch
Form progression
2 x 10 snatch deadlifts
2 x 10 hang snatch
5 x 5 building to medium weight if good form
WOD
13 min. AMRAP
21 KB swings 53/35
15 box jumps
9 pull ups
Post
5 min. plank work
Foam roller on legs and shoulders
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
