Blog
Warm Up
Shoulder stretching/mobility with barbell (think front rack position)
Strength
8 min. EMOM
Deadlift
2 reps @ 75%
WOD
For time:
200m run
10 pull ups
20 goblet squats 53/35
30 box jumps 24/20
40 KB swings 53/35
50 sit ups
60 DUs
50 sit ups
40 KB swings
30 box jumps
20 goblet squats
10 pull ups
200m run
Post
100 partner leg tosses
Warm Up
2 rounds
10 inch worms
10 jumping jacks
10 push ups
Bear crawl and crab walk down and back
Skill
Gymnastics day!
Handstands and handstand walking
WOD
3 RFT
20 push press 95/65
20 deadlifts
400m run
Post
50 med ball sit ups
50 supermans
Warm Up
Pigeon/lizard
400m variety run
3 rounds
5 reverse burpees
10 push ups
15 weighted hip bridges
Skill
Double under Wednesday!
1 min. singles
10 mins. to build to max unbroken
WOD
5 RFT
20 dumbbell snatch 30/20
10 burpees over dumbbell
5 toes to bar
Post
Shoulder mobility with lacrosse ball
Goals on the board!
Warm Up
Banded shoulders
7 mins. of
7 wall balls
7 jumping jacks
7 push ups
Strength
Hang snatch
5 x 5 building to medium weight if good form
WOD
10 min. AMRAP
10 box jumps 24/20
10 KB swings 53/35
10 pull ups
Post
5 mins. plank work
Foam roller on legs and shoulders
Warm Up
Pass throughs
2 mins. running
30 box step ups
25 push ups
20 squats
10 burpees
5 pull ups
Strength
Front squats
10-10-6-4-2-2-8-8
Build light to heavy
WOD
For time:
400m run
4 rounds
50 DUs
25 sit ups
25 push ups
Finish with 400m run
Post
25 Russians twists
25 heel taps over KB
25 knees to elbows in plank position
Warm Up
Back and hamstring stretches
3 mins. singles/jumping jacks
20 reverse burpees
Strength
Push press 5 x 8 @ 50%
WOD
8 min. ladder
Wall balls 20/14
Pull ups
1/1, 2/2, 3/3...
Post
5 min. planks
Plank, side, side, superman, plank
Hi-fives and have a good weekend!!
Warm Up
200m jog
Shoulder mobility
50 jumping jacks
50 sit ups
50 squats
Strength
Deadlift
10-5-5-5-3-1-1
Build to heavy
WOD
21-18-15-12-9-6-3
Goblet squats 53/35
Burpees
Post
Pigeon, lizard, roll out IT bands
Warm Up
Couch stretch and coffee
3x
5 burpees
20 Russian KB swings (use a water bottle, gallon jug, baby...whatever you have available)
Strength
3 rounds
Max plank!
1 min. rest between sets
WOD
12 min. AMRAP
15 sit ups
25 bar hop over (hop over something, anything) L/R=1
200m run
Post
100 unbroken sit ups
Scaled: 2 x 25
Warm Up
1 min. singles/jumping jacks
40 squats
30 push ups
20 sit ups
1 min. singles/jumping jacks
Strength
30-60-90-60-30 seconds of:
Flutter kicks
Bicycle kicks
WOD
5 RFT
21 squats
15 handstand push ups (scale if needed!)
400m run
Post
Banded hip stretches and mobility
Happy Birthday Eric & Harold!!
Warm Up
400m jog
Shoulder openers
10 hollow rocks
10 supermans
5 sit ups
5 push ups
Strength
30 rounds
20 second plank
1 burpee
WOD
2 rounds for time:
40 DUs
40 lunges
40 V-ups
40 squats
40 leg raises
40 spidermans (plank position, alternating bringing knee to elbow)
40 burpees over a line
Post
3 rounds
1 min. plank
30 second rest
