Warm Up
400m run/row
Pass throughs
2x
20 jumping squats
15 push ups
10 mountain climbers
Strength
Deadlift
5 x 5
WOD
Elizabeth
21-15-9
Cleans 135/95
Dips
Post
Shoulders!
Warm Up
Couch stretch, 1 min. each side
Arm circles, trunk twists, ankle mobility
2x
20 hollow rock - superman transitions
10 burpees
Strength
Lunge fest
3 x 10 dumbbell lunges, as heavy as possible
3 x 10 dumbbell box step ups
3 x 10 dumbbell side lunges
WOD
3 RFT
10 dumbbell burpees 30/20 (finish with dumbbell shoulder press)
10 dumbbell snatch
400m run
Post
5 mins. abs, coach's choice
Roll out
November Challenge! We'll repeat this workout at the end of the month.
Warm Up
Streeeeeetch
400m jog
Skill
Sprints!
200m sprint
rest 2 minutes
x4
WOD
10 RFT
5 thrusters 95/65
30 bar hop overs L/R=2
Post
100 unbroken sit ups
Warm Up
Banded shoulders
7 mins. of
7 wall balls
7 jumping jacks
7 push ups
Strength
Overhead squats
10-8-6-2-2-10
WOD
11 min. AMRAP
3 pull ups
6 sit ups
9 box jumps 24/20
*3 burpees at the start of every minute
Post
50 banded sit ups
*Light band girth hitched at the base of the rig, band goes around chest, you face away from the rig
October Challenge! Click here to see your results from 10/4/17.
Warm Up
Pigeon/lizard
200m jog
3x
5 reverse burpees
10 hip bridges
15 push ups
Skill
10 min. to find max unbroken doubles or singles
WOD
October Challenge!
Tabata! 1 min. rest between rounds
Squats
Push ups
Sit ups
Pull ups
Post
Couch and hamstrings
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