Blog
Warm Up
200m jog
Couch stretch
30 lunges
30 push ups
30 squats
10 burpees
Strength
Pull up work
20 scap pulls
10 strict pull ups
10 superman/hollow rocks
5 1,2,3s focusing on big pull on 3
1 min. ME pull ups
WOD
For time
20 burpees
50 DUs
40 wall balls 20/14
30 T2B
40 push ups
50 DUs
20 burpees
Post
60 ring hold leg lifts
Warm Up
400m run/row
Pass throughs
2x
20 jumping squats
15 push ups
10 mountain climbers
Strength
Push press
6 x 6 @ 70%
WOD
10 RFT
5 burpees
10 dumbbell snatches 30/20
Post
5 mins. plank, athlete's choice
Warm Up
Couch stretch, 1 min. each side
Arm circles, trunk twists, ankle mobility
2x
20 hollow rock to superman transitions
10 burpees
Strength
3 x 15 T2B
3 x 10 ring dips
WOD
3 RFT
800m run
2 min. rest
Post
5 min. abs, coach's choice
Warm Up
Pigeon/lizard
200m run
3x
5 reverse burpees
10 hip bridges
15 push ups
Skill
10 min. to find max unbroken singles/doubles
WOD
October Challenge!
Tabata!
1 min. rest between rounds
Squats
Push ups
Sit ups
Pull ups
Post
Couch and hamstrings
Warm Up
Banded shoulders
7 mins. of
7 wall balls
7 jumping jacks
7 push ups
Strength
Bring Sally Up squats with barbell
Overhead squats
5 x 7
Working on form! Only add weight if form is solid
WOD
11 min. AMRAP
3 deadlifts 225/155
6 KB swings 53/35
9 box jumps 24/20
Post
100 med ball sit ups tosses against wall or w/partner
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
